141122 MAANANTAI
3 Rounds
2min of:
60 double under
AMRAP of wall walks
2min row
2min rest
151122 TIISTAI
20min AMRAP
3+3 turkish get-up
6+6 pistol squat
12 v-ups
16 back extension
161122 KESKIVIIKKO
for time:
80/60 cal ski
60 box step overs w/ db 22.5/15
40 KB sumo deadlift high-pull 32/24
60 medicine ball squat clean 20/14
80/60 cal ski
171122 TORSTAI
4 rounds for reps
30s (legless) rope climb
90s rest
30s strict pull-up
90s rest
30s db press
90s rest
181122 PERJANTAI
tall snatch 5 x 3
3-position snatch
5 x 1 @50-70%
snatch pull + snatch
5 x 1+1 @60-80%
191122 LAUANTAI
3 x 10 Db snatch (go for a heavy set)
191122 LAUANTAI
6 Rounds for reps:
1min db snatch 22.5/15
1min box over burpee
2min rest
201122 SUNNUNTAI
HERO WOD
"Artie"
20min AMRAP
5 Pull-up
10 Push-up
15 Squat
5 Pull-up
10 Thruster 42,5/30