050922 MAANANTAI
Every 8min for 3 Rounds
750m ski (cap 3,5min)
30 thruster 30/20
15 bar over burpee
result: time of each round in total
060922 TIISTAI
Deadlift
10 – 8 – 6 – 6 – 6
60% – 65% – 70% – 75% – 80%
060922 TIISTAI
2 Rounds
1min AMRAP
back squat @50% 1rm
1min REST
1min AMRAP
russian KB swing 32/24
1min REST
070922 KESKIVIIKKO
(4 x 4-6 strict toes to bar)
15min AMRAP
40 double under
20 sit-up
20 back extension
080922 TORSTAI
Shoulder press
4 x 8 @50-70%
080922 TORSTAI
for time:
21 – 15 – 9 Pullup / jumping pullup
12 – 9 – 6 Shoulder to overhead 70/50
090922 PERJANTAI
tall snatch 4 x 3
hang snatch + low hang snatch 4 x 1+2
low hang snatch + snatch 4 x 1+1
100922 LAUANTAI
30min AMRAP in teams of 3
A. 2 rounds of
6 pushup
8 box over jump 60/50
10 v-up
B. row for calories
C. rest
110922 SUNNUNTAI
HERO WOD
"Kalsu"
100 thruster 60/42,5
5 Burpees to start and at the top of every minute