110324 MAANANTAI
For time w/ partner
15 rounds
6 one arm devils press 22.5/15
3 chest to bar pullup
1 power clean 100/70
you go, I go
full rounds (15 rounds/each)
120324 TIISTAI
For load:
Back squat
3 – 3 – 3 – 3 – 3+
– max reps on the last set
120324 TIISTAI
4 rounds
in 90s: 20 wallball + AMRAP sit-ups
90s rest
130324 KESKIVIIKKO
OTM 10
3 push press
– Add load every 2:00.
Right into…
OTM 5
1 push press
– Add load every 1:00.
130324 KESKIVIIKKO
for time:
60 – 40 – 20 db shoulder to overhead 22.5/15
60 double under after each set
140324 TORSTAI
A:
5min AMRAP
12/9 cal ski
12 kb swing 24/16
140324 TORSTAI
B:
5min AMRAP
5 shuttle run (1 rep 2×7,5m)
15m walking lunge w/ plate overhead 15/10
140324 TORSTAI
5min AMRAP
10 box over jump 60/50
6 ring dip
150324 PERJANTAI
(3 sets:
3-position power snatch)
snatch pull + below knee power snatch
3 x 1+2 @60-70%
3 x 1+1 @75-85%
(3 rounds
10 snatch grip barbell row
8 btn snatch grip pushpress
15 russian twist)
160324 LAUANTAI
OPEN 24.3 (julkaistaan to klo 22)