300910 MAANANTAI
5 Rounds
24 deadlifts 42.5/30
18 hang power cleans
12 push jerks
011024 TIISTAI
Back squat (wave 2)
5 x 3 add 2,5-5kg to last wave
(start: @85-90 % of 3rm)
OTM 12
1. 20m+20m one arm farmers walk 32/24
2. 10-15s hanging l-sit hold
3. 10-15 v-up
021024 KESKIVIIKKO
(OTM 8
1. 10 deficit push-up
2. 8 strict press @60-65% 1rm)
For time
21 – 15 – 9
db snatch 30/22.5
chest to bar pull-up
031024 TORSTAI
Every 6min for 3 rounds
A. 1k row
B.
90 double under
30 burpee box jump 60/50
041024 PERJANTAI
Pause clean pull + hang power clean
3 x 2+1 @40-50%
Pause clean pull + power clean
3 x 1+2 @50-60%
Low hang power clean
3 x 2 @60-70%
OTM 8
1 Power clean @80-90%
051024 LAUANTAI
In teams of 3
30min AMRAP
A. 1 round of
6 shuttle run (1 rep = 2x7m)
10 handstand push-up / double db pushpress 22.5's/15's
14 toes to rings
B. Ski calories
C. Rest
061024 SUNNUNTAI
BENCHMARK-WOD
"Donny"
21-15-9-9-15-21
deadlift 100/70
burpee
031024 TORSTAI
TORSTAI STRENGTH
Wendler week 2
Deadlift 5 – 3 – 1+ @75-85-95% +2,5-5kg
laske painot: 1RM x 90%
031024 TORSTAI
TORSTAI STRENGTH
Wendler week 2
Bench press 5 – 3 – 1+ @75-85-95% +2,5-5kg
laske painot: 1RM x 90%