011225 MAANANTAI
(Accumulate 2min bar hang & 1min hanging l-sit hold)
10min AMRAP
4-8-12-16… +4 burpee over rower
12/9 cal row
011225 MAANANTAI
10min AMRAP
4-8-12-16… +4 db one arm thruster 22.5/15
12 box over jump 60/50
021225 TIISTAI
Speed deadlift
4 x 5 @60%
021225 TIISTAI
4 rounds
1min pistol squats
1min weight plate turkish sit-ups 15/10
1min sumo deadlift high pull w/ kb 32/24
021225 TIISTAI
ENGINE WOD
2 rounds
5min AMRAP: 12 cal ski + 16 reverse lunge w/ db 22.5/15
5min AMRAP: sled push & drag (you go, I go)
5min AMRAP: 12 cal bike + 15 wallball 20/14
5min AMRAP farmers walk (you go, I go)
031225 KESKIVIIKKO
3 rounds
2min AMRAP
3 bar muscle-up
6 db shoulder to overhead 22.5's/15's
2min REST
— 2min REST —
3 rounds
2min AMRAP
6 chest to bar pull-up
12 db one arm shoulder to overhead 22.5/15
2min REST
041225 TORSTAI
3 x 3 Tall snatch
3 x 4 press snatch balance
3 x 3 heaving snatch balance
OTM 10
1 snatch + 1 snatch balance @70-80%
4 sets
3 overhead squat @75-85%
3 box jump
2min rest
041225 TORSTAI
STRENGHT WOD
Back squat
5 x 3 @80-85% of 1RM
Every 2min for 3 rounds
A. 10 Alternating back rack lunges
B. 10 DB romanian deadlift
051225 PERJANTAI
2 rounds
2,5min AMRAP of rope climbs
2,5min ski (cal)
2,5min REST
2,5min AMRAP of wall walks
2,5min ski
2,5min REST
061225 LAUANTAI
"SUOMI 108"
For time with partner
108 power clean 40/30 (split reps)
108 double under (both do 108)
108 hang power clean 40/30 (split reps)
108 double under (both do 108)
108 front squat 40/30 (split reps)
108 double under (both do 108)
071225 SUNNUNTAI
For time w/ partner
4k row
50 burpee over line
200 wallballs
50 burpee over line
4k row
*split reps