120525 MAANANTAI
(OTM 8
1. 4-8 (deficit) handstand push-up / 15-30s headstand
2. 6-8 candlestick roll to pistol squat / candlestick roll)
For time
100 db one arm hang squat clean 22.5/15
130525 TIISTAI
Sumo deadlift
Build to heavy 5RM
130525 TIISTAI
5 rounds
1min AMRAP
8 deadlift + AMRAP front squat 90/60
2min REST
130525 TIISTAI
ENGINE WOD
3 rounds
4min ski
4min sled push (you go, I go)
4min farmers carry (you go, I go)
4min run (you go, I go)
140525 KESKIVIIKKO
5 rounds
in 1min: 50 double under + AMRAP of pull-ups
1min REST
140525 KESKIVIIKKO
every 3min for 4 rounds
10 db bench press
1 unbroken set of max push-ups
result is the amount of push-up combined
150525 TORSTAI
OTM 5: 6 power snatch @50-60%
1min REST
OTM 5: 4 power snatch @65-70%
1min REST
OTM 5: 2 power snatch @80-85%
1min REST
3 rounds for quality
5+5 single leg box/plate jump
10+10 kb gorilla row
10 barbell sit-up
160525 PERJANTAI
2 rounds
50/40 cal row
40 reverse lunge w/ db 22.5/15
30 back extension
20 box step-up w/ db 22.5/15
rest 3min between rounds
170525 LAUANTAI
5 rounds
1min rope climb
1min ski
1min toes to rings
1min bike
1min burpee broad jump
1min rest
180525 SUNNUNTAI
BENCHMARK WOD
"Jerry"
2k row
1,6k run
2k row