071024 MAANANTAI
Partner wod
8 rounds for time
6 burpee deadlift w/ db's 22.5's/15's
4 db hang c/j 22.5's/15's
2 wall walk
rest while partner completes a round
081024 TIISTAI
8min AMRAP
4 strict toes to bar
8 pistol squat
12 back extension
(3 rounds for quality
10 hip thrust
15 cyclist squat
20 back rack reverse lunge)
091024 KESKIVIIKKO
(OTM 7
1+1 turkish get-up)
3 rounds
3min AMRAP
2-4-6-8-10… +2 push-up
4-8-12-16-20… +4 one arm db shoulder to overhead 22.5/15
1min REST
101024 TORSTAI
4 rounds for reps
1min bar muscle-up
1min double under
1min sit-up
1min rest
101024 TORSTAI
TORSTAI STRENGTH
Wendler week 4
Deadlift 3 x 5 @40-50-60% +2,5-5kg
laske painot: 1RM x 90%
101024 TORSTAI
TORSTAI STRENGTH
Wendler week 4
Bench press 3 x 5 @40-50-60% +2,5-5kg
laske painot: 1RM x 90%
111024 PERJANTAI
jerk in split 3 x 4
jerk balance 3 x 3
btn split jerk 3 x 3
split jerk w/ 2s pause on dip & catch 2 x 3 @40-50%
split jerk w/ 2s pause on catch 3 x 3 @50-60%
split jerk 4 x 2 @70-80%
121024 LAUANTAI
3 rounds
4min AMRAP
8 box over jump 60/50
12 wallball 20/14
3min AMRAP
easy paced skiing
1min REST
131024 SUNNUNTAI
"Dennis O'berg"
EMOM for 14min
ODD: 15 KB swing 24/16
EVEN: 10 deadlift 125/90