031125 MAANANTAI
Partner version of "Grettel"
Both do 10 rounds (you go, Igo)
3 c&j 60/42.5
3 bar over burpee
4-5min rest
For time w/ partner
80 double db hang c&j 22.5's/15's
*switch every 8reps
041125 TIISTAI
(Every 2min for 4 rounds
1. 15 cyclist squat & 10-15 toes to rings
2. 20+20 side bend
3. 8+8 bulgarian split squat)
8min AMRAP
3+3 turkish get-up 24/16
20 back extension
041125 TIISTAI
ENGINE-WOD
5 rounds
90s reverse lunges w/ db 22.5/15
90s ski
90s sit-up
90s ski
90s box step-ups w/ db 22.5/15
90s ski
051125 KESKIVIIKKO
4 rounds
1min bar muscle-up
1min double under
1min row
1min rest
061125 TORSTAI
3 sets of each:
3 hi-hang muscle snatch + 3 press snatch balance
3 hi-hang power snatch + 3 heaving snatch balance
2 hang squat snatch + 2 snatch balance
every 2min for 5 rounds
1 snatch + 2 overhead squat
3 box jump
snatch pull
3 x 2 @105%
061125 TORSTAI
STRENGTH-WOD
Back squat
5 – 5 – 5 – 5
60% – 65% – 70% – 75%
Front squat
5 – 5 – 5 – 5
60% – 65% – 70% – 70%
071125 PERJANTAI
(OTM 6
3-5 strict pullup + 5-10 push-up)
15min AMRAP w/ partner
20 pull-up
40 thruster 35/25
split reps
081125 LAUANTAI
"Chad"
for time
1000 (weighted) box step ups
*alone or w/ a partner
*use weight vest or dumbbell, rx 20/15
091125 SUNNUNTAI
HYBRID-WOD
2 rounds w/ partner
1k run
1k row
1k run
80m burpee broad jump
1k run
200m farmers carry
*run together, split the movements