240325 MAANANTAI
3 rounds
20-45s handstand hold
10 turkish sit-up
For time w/ partner
12 rounds (alternating rounds, 6 for each)
12/9 cal row/ski
9 hang power clean 42,5/30
6 handstand push-up / 9 db pushpress 22.5's/15's
rest while partner completes a round
250325 TIISTAI
4 rounds
1min walking lunges w/ db's in front rack 22.5's/15's
1min rest
1min russian swing 32/24
1min rest
1min farmers walk w/ kb's 32's/24's
1min rest
250325 TIISTAI
5min AMRAP
15 v-up
20 back extension
250325 TIISTAI
ENGINE-WOD
5 rounds
90s walking lunges
90s ski
90s wallball 20/14
90s ski
90s box step-ups w/ med. ball 20/14
90s ski
260325 KESKIVIIKKO
Push press
7 x 1
– find 1rm of the day
260325 KESKIVIIKKO
For time
50 one arm devils press 22.5/15
in the beginning of each minute perform 25 double under
270325 TORSTAI
2 x 5 @30% of 1RM Power snatch
A. No heels snatch pull
B. Muscle snatch
C. Paused power snatch (3s at catch)
every 20s for 12 rounds
1 pause snatch @50-60% (2s pause at catch)
every 30s for 10 rounds
1 pause snatch @60-70% (2s pause at catch)
every 60s for 8 rounds
1 pause snatch @70-80% (2s pause at catch)
280325 PERJANTAI
Every 90s for 6 rounds
2-5 bar muscle-ups / bar muscle-up progressions
Every 3min for 4 rounds
18 wallball
12 toes to bar
270325 TORSTAI
STRENGTH-WOD
Weighted Pull Ups
Build to a 5RM course of 3-4 sets.
Then 3 x 3 reps at 100% of 6RM.
Every 3:00 or faster.
Ring rows
Max reps in 2 minutes 2 min rest
Max reps in 1 minute 1 min rest
Max reps in 30 seconds
Bulgarian Split squats 10min
3 x 12 + 12 reps AHAFA
Rest 2:00
290325 LAUANTAI
For time
Buy in: 1,5/1,2k row
75 db one arm hang c&j 22.5/15
50 box over jump 60/50
25 db one arm hang cluster
Buy out: 750m/600m row
300325 SUNNUNTAI
BENCHMARK-WOD
"Omar"
For Time
10 Thrusters 42,5/30
15 Bar-Facing Burpees
20 Thrusters 42,5/30
25 Bar-Facing Burpees
30 Thrusters 42,5/30
35 Bar-Facing Burpees