160522 MAANANTAI
(Warm-up run 10min)
on the minute for 12 min
1. 16/12 cal row
2. 60 double under
3. 1 round of cindy
—3min rest—
on the minute for 9 min
1. 16/12 cal row
2. 60 double under
3. 1 round of cindy
170522 TIISTAI
Back squat
4 x 3 @80-85%
170522 TIISTAI
4 rounds
12 db bench press
10 barbell row
15 v-ups
2min rest
180522 KESKIVIIKKO
Deadlift
8-8-6-6 @60-75%
180522 KESKIVIIKKO
For time:
buy in 1k row
then 5 rounds
10 deadlift 100/70
10 bar over burpee
190522 TORSTAI
On the minute for 14min
1-4: 2-5 ring muscle-ups / progressions
5: rest
6-9: 3-7 ring dips
10: rest
11-14: 8-12 ringrow
190522 TORSTAI
For time:
42 – 30 – 18 db hang c&j 22.5/15
21 – 15 – 9 box step-ups with db 22.5/15
200522 PERJANTAI
3 rounds
3 Jump to split
1 Power clean + 3 Paused split jerk @30-40%
200522 PERJANTAI
Power clean + split jerk
3 x 1+3 @65-75%
3 x 1+2 @75-90%
210522 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
220522 SUNNUNTAI
HERO WOD
"Eleanor"
For time:
1 mile run
100 devils press (2×22.5/15)
1 mile run