060524 MAANANTAI
3 sets
5 thruster + 5 power snatch
1min rest between sets
060524 MAANANTAI
10min AMRAP
10 thrusters 50/35
10 power snatch 50/35
070524 TIISTAI
(OTM 8
1. 1-2 legless rope climb
2. 15-30s handstand hold)
for time
6 rope climb
30 db one arm hang c&j 22.5/15
6 wall walk
30 db one arm hang c&j 22.5/15
6 rope climb
080524 KESKIVIIKKO
Back squat
Build to a heavy 8RM.
Then 5 x 8 @80-90% of 8RM.
080524 KESKIVIIKKO
4 rounds
in 1min:
15 v-up
AMRAP double db deadlift 30's/22,5's
1min rest
090524 TORSTAI
"Murph"
1 mile run
100 pull-up
200 push-up
300 air squat
1mile run
Start and end the workout with a mile Run.
Partition the Pull-Ups, Push-Ups, and Squats as needed.
Women wear a 14 lb. weight vest, and
men wear a 20 lb. weight vest (optional)
you can also perform this with a partner, both do the run at the
same time and then you split the pull-ups, push-ups and
squats
100524 PERJANTAI
no heels low hang clean pull 2 x 5
low hang muscle clean 2 x 5
paused low hang power clean 2 x 3
(2s pause on catch)
OTM 7
2 low hang power clean @70%
1min rest
OTM 7
2 power clean @80%
110524 LAUANTAI
A.
5min AMRAP
5 strict toes to bar
15 back extension
110524 LAUANTAI
B.
10min AMRAP w/ partner
max calories on a ski erg
*non-working partner holds a plank
*switch as needed
120524 SUNNUNTAI
BENCHMARK-WOD
"Ellen"
3 rounds for time
20 burpee
21 db snatch 22.5/15
12 db thruster 22.5's/15's