090522 MAANANTAI
For time:
7 rounds
2 squat clean 100/70
6 toes to bar / heels over hips
26 double under
(For quality)
2 rounds
20 weighted sit-up 20/14
20 back extension
1-2min rest
100522 TIISTAI
Back squat
4 x 5 @75%
100522 TIISTAI
every 90s for 3 rounds
1. 10 deadlift @50-60%
2. 10 bench press @50-60%
110522 KESKIVIIKKO
(Warm-up run for 10min)
For time
buy in: 1k/850m row
then 4 rounds of
10 pullup / jumping pullup
20 pushup
30 air squat
buy out: 500/450m row
120522 TORSTAI
Partner workout (you go, I go, full rounds)
6 Rounds
1-3 bar muscle-up / jumping bar muscle-up
4 devils press 22.5's/15's
6 box over jump
130522 PERJANTAI
(3 rounds
2+2 One legged box jump
3 hi-hang power snatch @30%
1min rest)
Every 90s for 4 rounds
1. 5 hang power snatch @50-60%
2. 3 hang power snatch @65-75%
3. 1 hang power snatch @80-90%
140522 LAUANTAI
2 rounds
in 3min: row 500/450m
in 3min: 2 rounds of
9 deadlift 90/60
6 hang power clean
3 shoulder to overhead
— 3min REST—-
2 rounds
in 3min: row 500/450m
in 3min: 2 rounds of
12 deadlift 60/40
9 hang power clean
6 shoulder to overhead
150522 SUNNUNTAI
HERO WOD
“JOSHUA H. REEVES”
5 Rounds for Time
9 Toes-to-Bars
22 Alternating Dumbbell Snatches 22.5/15
7 Squat Cleans 60/42,5