311022 MAANANTAI
5 Rounds
24 deadlifts 42.5/30
18 hang power cleans
12 push jerks
011122 TIISTAI
Back squat
5 – 5 – 3 – 3 – 2
65% – 75% – 80% – 85% – 90%
011122 TIISTAI
for time
30 – 20 – 10
wallball 20/14
weighted sit-up 20/14
021122 KESKIVIIKKO
2 Rounds
3min AMRAP
500/450m row
AMRAP bar muscle-up
2min REST
3min AMRAP
100 double under
AMRAP box over burpee
2min REST
031122 TORSTAI
Pushpress
Find daily 3 RM
031122 TORSTAI
OTM 12
1. 4-8 strict pull-ups / assisted pull-up
2. 8 db benchpress
3. rest
041122 PERJANTAI
Every 2min for 6 rounds of
the following complex:
1 Snatch pull
1 Hang snatch
1 Snatch balance
1 Overhead squat
start @50-60% of 1RM snatch
add weight as needed
041122 PERJANTAI
Every 2min for 3 rounds
3 snatch @70%
051122 LAUANTAI
4 rounds (you go, I go)
20-30s handstand hold
10-20s l-sit hold
051122 LAUANTAI
21 – 15 – 9
db one arm thruster 30/22.5
handstand push-up
061122 SUNNUNTAI
HERO WOD
"Morrison"
50 – 40 – 30 – 20 – 10
Wallball 20/14
Box jump 60/50
KB Swing 24/16