101125 MAANANTAI
OTM 8
1. 10-20s hanging l-sit hold
2. 8 db hang snatch 30/22.5
4 rounds
2min AMRAP
10 toes to bar
20 db snatch 22.5/15
2min REST
111125 TIISTAI
Deadlift
3 x 12 @55-60%
111125 TIISTAI
4 rounds
1min russian swing 32/24
1min back rack reverse lunges 60/40
1min rest
111125 TIISTAI
ENGINE WOD
5 rounds
2,5min ski
2,5min shuttle run
2,5min row
2,5min bike
121125 KESKIVIIKKO
For time
75 strict pull-up
rest 1min after each set
121125 KESKIVIIKKO
"Annie"
50 – 40 – 30 – 20 – 10
double under
sit-up
131125 TORSTAI
3 x 3 Tall clean
2 x 5 btn split jerk
2 x 3 pause split jerk (2s pause on catch)
every 90s for 4 sets
1 power clean + 2 split jerk @60-70%
every 90s for 4 sets
1 power clean + 1 split jerk @75-80%
4 sets
3 front squat @70-80%
3 box jump
2min rest
131125 TORSTAI
STRENGHT WOD
Back squat
5 – 3 – 2 – 2 – 1 – 1
60% – 70% – 80% – 90% – 95% – 103%
Front squat
5 – 5 – 5 – 5
60% – 70% – 75% – 75%
141125 PERJANTAI
3 rounds
5min AMRAP
8 burpee box step overs w/ db's 15's/10's
2 rope climb
3min AMRAP
easy paced skiing
2min REST
151125 LAUANTAI
PIKKUJOULUN PARIKARKELOT
"Fight gone bad" partner edition
3 rounds
2min wallball 20/14
2min kb sumo deadlift high pull 32/24
2min box jump
2min pushpress 35/25
2min row cal
2min rest