271123 MAANANTAI
"Cindy"
20min AMRAP
5 pull-up
10 push-up
15 squat
281123 TIISTAI
For time
10!
deadlift 130/90
front squat 90/60
281123 TIISTAI
5min AMRAP
15 v-up
15 arch rock
291123 KESKIVIIKKO
Partner workout
8 rounds for time
8 alternating DB hang snatches 22.5/15
8 box jump-overs 75/60
rest while partner completes a round, 8 rounds for both
rest exactly 4 min, then
100 box step-overs w/ db 22.5/15
reps can be completed only when partner is doing bar hang
301123 TORSTAI
Find 2RM Pushpress
301123 TORSTAI
"Elizabeth"
21 – 15 – 9
Clean 60/42,5
Ring dip
011223 PERJANTAI
hang muscle snatch + hang squat snatch
3 x 2 + 2 @40-50%
3 x 1 + 2 @50-60%
hang squat snatch w/ 2s pause on catch
3 x 2 @70-80%
tempo overhead squat (3s down)
3 x 5 @50-60%
021223 LAUANTAI
"The Ghost"
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute of rest