040923 MAANANTAI
Find 2RM Pushpress
040923 MAANANTAI
"Elizabeth"
21 – 15 – 9
Clean 60/42,5
Ring dip
050923 TIISTAI
Back squat
5 x 5 @70% 1RM
050923 TIISTAI
5 rounds (you go, I go)
12 db deadlift 22.5's/15's
9 box step ups w/ db's 22.5's/15's
rest while partner completes a round
060923 KESKIVIIKKO
(OTM 8
1. 10-20s l-sit
2. 8-12 toes to rings)
4 rounds
2min AMRAP
8 box over jump 60/50
12 db snatch 22.5/15
2min REST
070923 TORSTAI
"Cindy"
20min AMRAP
5 pull-up
10 push-up
15 squat
080923 PERJANTAI
OTM 6
3 pause power clean + pushjerk @50-55% 1rm c&j
2min rest
OTM 6
3 power clean + pushjerk @60-65% 1rm c&j
(3 rounds
10 snatch grip deadlift @70% 1rm snatch
10 snatch grip btn pushpress @40% 1rm snatch
15 russian twist)
090923 LAUANTAI
"The Ghost"
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute of rest
090923 LAUANTAI
ADVANCED WOD +
5 rounds
in 1min: 8-15 handstand push-up + AMRAP crossover jumps
1min rest
100923 SUNNUNTAI
A. 0:00 – 10:00
3 rounds with partner
a. 20 wallball & b. 15 kb swing 24/16
a. 15 kb swing 24/16 & b. 20 wallball
(both work at the same time doing different movements)
100923 SUNNUNTAI
B. 10:00 – 25:00
For time with partner
10 rounds (you go, I go, both do 10 rounds)
3 power clean 80/55
3 bar over burpee
100923 SUNNUNTAI
C. 25:00 – 35:00
For time:
15 – 10 – 5 db one arm hang cluster 30/22.5
30 – 20 – 10 toes to bar