120922 MAANANTAI
4 rounds
1min db snatch 22,5/15
1min toes to bar / hees over hips
1min db hang c&j 22,5/15
1min wall walk
2min rest
130922 TIISTAI
Deadlift
8 – 8 – 6 – 6
65% – 70% – 80% – 85%
130922 TIISTAI
Partner workout
4 Rounds (you go, I go)
10 db front rack squats 22,5's/15's
10 db front rack walking lunges 22,5's/15's
140922 KESKIVIIKKO
For time
Buy in 1k row
then
40 – 30 – 20 hang power snatch 40/25
20 – 15 – 10 bar over burpee
150922 TORSTAI
Shoulder press
4 x 6 @60-80%
150922 TORSTAI
10min AMRAP
3 strict pullup
6 push-up
12 sit-up
STRENGTH 15.9 bench press
Bench Press
1 x 1 rep at 90% of your 1RM.
3 x 5 reps at 80% of your 1RM.
Every 3 min
STRENGTH 15.9 bicep curl & bb rollouts
Biceps Curl
5 x 10 reps at AHAFA.
Rest for one minute between sets.
Barbell Roll-Outs
5 x 10 reps.
Rest for one minute between sets.
160922 PERJANTAI
every 30s for 10 rounds
1 power clean @65% 1rm
1min rest
every 45s for 8 rounds
1 power clean @75% 1rm
1min rest
every 60s for 6 rounds
1 power clean @85% 1rm
170922 LAUANTAI
For time:
20 – 15 – 10 wallball
12 – 9 – 6 ring dip
rest until 8min then complete for time:
45 wallball
27 ring dip
result is time of each part in total
180922 SUNNUNTAI
HERO WOD
"Ship"
9 rounds
7 Squat clean 85/60
8 Burpee box jump 75/60