260525 MAANANTAI
For time
20 – 15 – 10
db hang snatch 30/20
toes to bar
rest until 10:00 (cap 5min) then
40 – 30 – 20
db snatch 22.5/15
sit-up
3 rounds for quality
8+8 side plank powell raise
15 back extension
270525 TIISTAI
Pause back squat
4 x 4 @60-70% (2s pause)
270525 TIISTAI
12min AMRAP w/ partner
10 double kb deadlift
5+5 walking lunge w/ kb's
rest while partner completes
a round
270525 TIISTAI
ENGINE-WOD
4 rounds
90s ski
90s burpee
90s shuttle run (1 rep 10m)
90s reverse lunge w/ db 22.5/15
90s row
90s wallball 20/14
280525 KESKIVIIKKO
Find daily max in 10min for the
following complex:
1 snatch + 1 hang snatch + 1 ohs
280525 KESKIVIIKKO
4 rounds
2min AMRAP
10 power snatch 50/35
10 overhead squat 50/35
2min REST
290525 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
300525 PERJANTAI
10 rounds w/ partner
3+3 power clean 80/55
6+6 box jump 60/50
9/7+9/7 cal ski
you go, I go
310525 LAUANTAI
12 rounds in teams of 3
1 lap run around the building
18 one arm devils press 22.5/15
1 person runs, 2 persons split
the devils presses
010625 SUNNUNTAI
BENCHMARK-WOD
"Alexander"
5 Rounds
31 back squat 60/42,5
12 power clean 85/60