"Omatoiminen WOD"

Run:

1.6km x1 OR (1x6min)
Rest 4min

800m x2 OR (2x3min)
Rest 3min

400m x3 OR (3x90s.)
Rest 2min

200m x4 OR (4x45s.)
Rest 1min

Go hard! Not all out.

1200 m of:
Run @ max effort

10 RFT
500m row
400m run

7 rounds

15 Kettlebell swings 1.5P
15 Power Cleans 95lb
15 Box Jumps 24"

Every 2 minutes, for 20 minutes (10 sets) of:
Clean & Jerk x 1 rep

*Sets 1-2 – 70-75%
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
*Sets 9-10 – 90-95%

5 min amrap

Use a 22,5kg Dumbbell for the clean and jerks

• 5 Hang clean and jerk, first arm
• 5 Hang clean and jerk, second arm
• 10 Toe to bar

Dead Lift and Hang Cleans:

Garbage workout day. Wasn't feeling it. Low low energy level

Dead Lift Progressions: 1x5x225, 1x5x315, 1xdx405, 1x2x450, 1x1x470, 1x5x405, 1x5x315

Hang Cleans: 1x10x135, 1x5x185, 1x4x225, 1x7x185, 1x10x185

Also did jump rope singles - 7x50 singles
50 situps
50 pushups

Nothing felt good today!!!!!! UGH!!!

A: Every 90 sec for 12min
3x Power snatch

B: 21-15-9
OHS 50/35kg
TTB

Complete As Many Rounds As Possible in 20 minutes of:

30 sec handstand hold
30 sec squat hold
30 sec L-sit hold
30 sec Chin over bar hold

Time is cumulative for every exercise, meaning that if you are 10 sec in handstand hold and get down, the time is paused and then resumed when you addopt the hand stand hold position again, until you complete 30 secs on each position.

You need a 20minute timer that NEVER stops, and somone with a chronometer who can tell you when you have completed the 30sec hold of each position.

Result: 5 rounds + 30sec handstand hold + 30sec squat hold + 24sec L-sit hold

3 rounds for time of:
400m run
500m row
500m ski