090924 MAANANTAI
28min AMRAP w/ partner
1k row (switch every 250m)
60 power clean 60/40 (in sets of 5)
1k row (switch every 250m)
40 one arm devils press 22.5/15 (in sets of 5)
100924 TIISTAI
Back squat
5 x 3 @85-90% of 3rm
100924 TIISTAI
5 rounds
10 db squat snatch 22.5/15
10 kb sumo deadlift high pull 32/24
rest while partner completes a round
110924 KESKIVIIKKO
5min AMRAP
1-2-3-4-5… +1 strict pull-up
3-6-9-12-15… +3 sit-up
110924 KESKIVIIKKO
For time
40 shoulder to overhead 50/35
30 burpee
20 chest to bar pullup
120924 TORSTAI
Ring muscle-up technique
5 rounds
1min ring muscle-up
1min crossover jump
1min back extension
130924 PERJANTAI
4 sets
5 muscle snatch + 3 high box jump
1min rest
press snatch balance 3 x 4 @30-40%
heaving snatch balance 3 x 3 @40-55%
snatch balance 3 x 2 @60-70%
overhead squat 3 x 3 @60-80%
30 snatch grip barbell row & 30 behind the neck press
140924 LAUANTAI
6 sets:
On a 1:30 clock:
:45 max-calorie ski
:15 transition
:30 toes-to-bars
– Rest 3:00 between intervals.
150924 SUNNUNTAI
BENCHMARK-WOD
"Ellen"
3 rounds for time
20 burpee
21 db snatch 22.5/15
12 db thruster 22.5's/15's
120924 TORSTAI
STRENGTH
Wendler week 4
Deadlift 3 x 5 @40-50-60%
laske painot: 1RM x 90%
120924 TORSTAI
STRENGTH
Wendler week 4
Bench press 3 x 5 @40-50-60%
laske painot: 1RM x 90%