130323 MAANANTAI
Pushpress
10 – 8 – 6 – 4 – 2
start @50-60% 1rm, add weight each
round
130323 MAANANTAI
3 rounds
2min AMRAP
8 shoulder to overhead 70/50
8 chest to bar pullup
2min REST
140323 TIISTAI
Partner workout
20min AMRAP
A. row for calories
B. 1 round of
20 db one arm hang c&j 22.5/15
15 box step overs w/ db 22.5/15
alternate between A & B
(6 tabata intervals of v-ups & back extensions)
150323 KESKIVIIKKO
Back Squat 5 x 12 reps at 80-90% of
your 12RM back squat.
150323 KESKIVIIKKO
for time:
15 – 12 – 9
front squat 80/55
bar over burpee
160323 TORSTAI
OTM 10
1. 1-5 bar muscle-up / progressions
2. 2+2 turkish get-up
160323 TORSTAI
10min AMRAP
20 sit-up
20 back extension
20 kb swing 24/16
170323 PERJANTAI
OTM 4
5 power clean @45-50% 1rm pc
1min rest
OTM 4
4 power clean @55-60% 1rm pc
1min rest
OTM 4
3 power clean @65-70% 1rm pc
1min rest
OTM 4
2 power clean @75-80% 1rm pc
1min rest
OTM 4
1 power clean @85-90% 1rm pc
180323 LAUANTAI
Wod liiga laji 3