241125 MAANANTAI
OTM 8
1. 20-30s handstand hold
2. 15s+15s hollow & arch hold
3 rounds
3min AMRAP
12 db one arm hang squat clean 22.5/15
4 wallwalk
3min REST
251125 TIISTAI
Deadlift
4 x 8 @70-75%
251125 TIISTAI
Partner workout
5 rounds
12 back rack reverse lunges 70/50
12 weighted sit-up 20/14
rest while partner completes a round
261125 KESKIVIIKKO
"Lynne"
5 rounds for as many reps as possible
max reps bench press @bw
max reps strict pullups
Perform As Many Repetitions as Possible unbroken of
bench press. Rest as needed before completing as
many pull-ups as possible, unbroken.
Continue in this manner for 5 rounds. Score is the
total cumulative number of repetitions of bench press
and pull-ups across all 5 rounds of the workout.
251125 TIISTAI
ENGINE WOD
3 rounds
3,5min ski
3,5min AMRAP
5 shuttle run (1 rep = 2×7,5m)
30m walking lunge w/ db 30/20
3,5min bike
3,5min AMRAP
20 box step ups w/ db 22.5/15
15 sit-up
271125 TORSTAI
3 x 3 Tall clean
3 x 5 no heels clean pull
3 x 3 pause squat clean (2s pause on catch)
Every 90s for 8 sets
1 squat clean + 1 hang squat clean @60-80%
4 sets
2 front squat @75-85%
3 box jump
2min rest
271125 TORSTAI
STRENGTH WOD
Back squat
5 x 4 @75-80% of 1RM
Alternating back rack lunges
3 x 14 reps @100% of your 20RM from last week
2min rest between sets
281125 PERJANTAI
Every 10min for 3 rounds
1k/850m row
40 wallball
20 toes to bar
result is total time combined (7:30 + 7:30 + 8:00 = 23min)
291125 LAUANTAI
Partner workout
10 rounds for time alternating rounds w/ partner (5r for both)
40 double under
5 shoulder to overhead 70/50
3min rest
10 rounds for time alternating rounds w/ partner (5r for both)
4 one arm devils press 30/20
8 db hang snatch 30/20
12 box step overs w/ db 30/20
301125 SUNNUNTAI
HYBRID WOD
For time w/ partner
2k run
1k row & farmers hold 24's/16's
80m burpee broad jump
1k run
80m burpee broad jump
1k row & farmers hold 24's/16's
2k run