171022 MAANANTAI
Partner workout
18min AMRAP
A. Row for calories
B. 1 Round of:
9 handstand push-up / box hspu
12 box jump 60/50
15 db hang c&j 22.5/15
alternating between A and B
181022 TIISTAI
3 Rounds
2min AMRAP
8 deadlift
4 power clean
2 hang squat clean
2min REST
weights: 1st round: 50/35, 2nd: 65/45
3rd: 80/55
191022 KESKIVIIKKO
OTM 20
1. farmers walk
2. pistol squat
3. toes to rings
4. back extension
201022 TORSTAI
Ring muscle-up technique
every 90s for 4 rounds
A.
1-3 ring muscle-up/progression/ring dip
10-15 wallball 20/14
B.
1-2 (legless) rope climb
10-15 KB sumo deadlift high-pull 32/24
211022 PERJANTAI
Pause push jerk + Pause split jerk (2s pause on dip)
3 x 2+2
211022 PERJANTAI
every 3min for 5 rounds
3 Pushpress
2 Push jerk
1 Split jerk
start @50% of 1RM pushpress, add weight as
needed
221022 LAUANTAI
BoxAthletics 2v treeni
3 Rounds for total reps:
1min burpee
1min power snatch 35/25
1min pull-ups
1min thruster 35/25
1min double under
1min rest
231022 SUNNUNTAI
HERO WOD
"Cameron"
For time:
50 walking lunge steps
25 chest-to-bar pull-ups
50 box jumps
25 triple-unders
50 back extensions
25 ring dips
50 knees-to-elbows
25 wallball "2-fer-1s"
50 sit-ups
5 rope climbs