270524 MAANANTAI
"Partner Tommy V"
For time with a partner:
21 thrusters 50/35
12 rope climbs
15 thrusters 50/35
9 rope climbs
9 thrusters 50/35
6 rope climbs
Each partner completes the designated number
of thrusters, then split rope climbs as needed.
280524 TIISTAI
5 sets for max repetitions
On a 3 min clock complete:
500/400m row
8 burpee over rower
in the remaining time perform
max reps alternating db snatches 22.5/15
rest 3min between sets
result is the amount of db snatches completed
290524 KESKIVIIKKO
Back Squat
Build to a heavy 6RM.
Then 6 x 6 @80-90% of 6RM.
290524 KESKIVIIKKO
For time
80 v-up
every time you break a set
perform 12 back extension
300524 TORSTAI
Bench press
5 – 5 – 5 – 5 – 5+
– Find a heavy set of 5 bench presses for the day.
– Use the same load for sets 4 and 5, but go for
more than 5 reps in that final set without pushing
to failure.
300524 TORSTAI
Every 3min for 3 rounds
set of strict pull-ups (80% effort)
8 db double hang power clean 22.5's/15's
310524 PERJANTAI
OTM 20
1-5: 5 power snatch @50% 1rm
6-10: 4 power snatch @60%
11-15: 3 power snatch @70%
16-20: 2 power snatch @80%
3 rounds for quality
10 snatch grip deadlift @75% 1rm snatch
8+8 one arm db row
20m+20m one arm farmers walk
010624 LAUANTAI
For time w/ partner
6 rounds of
A. 10 goblet squat +
15 kb sumo deadlift hi-pull 24/16
B. run around the building
alternate between a&b, both
perform 6 rounds of a&b
020624 SUNNUNTAI
BENCHMARK WOD
"J.T"
For time
21 – 15 – 9
handstand push-up
ring dip
push-up