050525 MAANANTAI
"DT"
5 rounds for time
12 deadlift 70/50
9 hang power clean
6 shoulder to overhead
3 rounds
30s+30s side plank hold
30s plank hold
30s back extension
60s rest
060525 TIISTAI
Sumo deadlift
5 x 6 @75-80% 1rm DL
every 3min for 4 rounds
10 front rack reverse lunge
5 front squat
@50-60% of 1rm FS
060525 TIISTAI
ENGINE-WOD
6 rounds
in 2,5min:
20 kb swing + AMRAP ski (cal)
in 2,5min:
30m walking lunge + AMRAP
shuttle run
in 2,5min:
10 burpee over rower +
AMRAP row (cal)
070525 KESKIVIIKKO
5min AMRAP
unbroken sets of 2-3 strict pull-up + 3 kipping pull-up
070525 KESKIVIIKKO
4 rounds
2min AMRAP
15 db bench press 25's/17,5's
AMRAP row calories
2min REST
080525 TORSTAI
low hang clean pull + low hang clean
3 x 1+3 @60%
3 x 1+2 @70%
low hang clean + clean
3 x 1+1 @75-80%
3 rounds for quality
5+5 single leg box/plate jump
10+10 kb gorilla row
10 barbell rollout
090525 PERJANTAI
20min AMRAP
100 double under
45 db hang snatch 22.5/15
45 sit-up
100525 LAUANTAI
For time w/ partner
120 wallball 20/14
80 box over jump 60/50
120 cal row
80 box over jump 60/50
120 wallball 20/14
split reps
110525 SUNNUNTAI
BENCHMARK-WOD
"Eleanor"
for time:
1 mile run
100 devils press (2×22.5/15)
1 mile run