WOD for Thursday, Jun 08, 2023
Front squat3 x 4 front squat leave 2 reps in the tank rest 4 min btw sets One and a quarter front squat3 x 2 one and a quarter front squat leave 2 reps in [...]
kesäkuu 2023
WOD for Tuesday, Jun 06, 2023
Power clean&jerkpower clean and jerk 4 x (2+2) 4 x (1+1) challenging weight, no fails MetconFor time: 10 front squat 70/50kg 10 burpee 10 jumping pull up 10 front squat 10 bar over burpee 10 [...]
WOD for Monday, Jun 05, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Jun 04, 2023
Gymnasticsvoimistelua Metcon4 x 4min on / 2min off: A) 8 box jump over 6 mu/c2b/pull up 4 push up B) 8 alt. pistol squat 6 hspu 40 double under Core9 x 30sec on / 20sec [...]
WOD for Saturday, Jun 03, 2023
WeightliftingSnatch, Clean, Jerk alternating "Ava"In support of Ava Khalipa 5 rounds for time of - 21 g2o 42,5/30kg - run 400m Timecap: 25 min Supersets3 superset of 8-12 Lu raises 6-8 + 6-8 skaters squat [...]
WOD for Friday, Jun 02, 2023
LepopäiväRest day - what did you do?
toukokuu 2023
WOD for Thursday, Jun 01, 2023
Deadliftdeadlift - up to a heavy three in 15min 3 x 6 deadlift - leave one rep in the tank - rest 3-4 min btw sets Death by Burpee – pull-upDeath by Burpee – pull-up [...]
WOD for Wednesday, May 31, 2023
Metcon3 rounds of 20sec work/ 1:40 rest (12 working sets) 1. hang power clean (70%/1RM) 2. dumbbell goblet squat 3. erg 4. sled push 5. rest 2min Go all out in every interval! Bodailua4 x [...]
WOD for Tuesday, May 30, 2023
Snatch complex8 x snatch + hang snatch (1+1) add weight until heavy Back Squatback squat 2 x 3 2 x 6 3sec count on the way down leave two reps in the tank rest 3 [...]
WOD for Monday, May 29, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, May 28, 2023
Gymnasticsvoimistelua Metcon1000m run 1000m row 15 burpee box over jump 800m run 800m row 15 burpee box over jump 600m row 600m run 15 burpee box over jump 400m run 400m row 15 burpee box [...]
WOD for Saturday, May 27, 2023
WeightliftingSnatch, Clean, Jerk alternating Pause deadlift4 x 4 pause deadlift 1sec pause below knee leave two reps in the tank rest 3-4 min btw sets Advanced: pause deadlift on a riser -stand on a 10 [...]
WOD for Friday, May 26, 2023
LepopäiväRest day - what did you do?
WOD for Thursday, May 25, 2023
Double EMOM10EMOM10: 1. 8 double db snatch + 4 burpee over db 17,5/12,5kg 2. 1-2 rope climb / 1-5 muscle up rest 3 min EMOM10: 1. 1x set of t2b 2. 1x set of hspu [...]
WOD for Wednesday, May 24, 2023
Back Squatback squat - up to a heavy set of two in 15min Tabatatabata 8 x 20sec work/10sec rest - kb swing (pick weight) Supersets3 x superset of: 6-8 +6-8 skaters squat 3 weighted pull [...]
WOD for Tuesday, May 23, 2023
Clean complex8 x Clean + hang clean (1+1) add weight until heavy Metcon3 x 3min on/2min off 1) 15 squat clean 60/40kg + max reps bar over burpees 2) 20 hang power clean + max [...]
huhtikuu 2023
WOD for Monday, May 01, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Apr 30, 2023
“Holleyman”30 rounds for time 5 wall balls 20/14 lbs 3 handstand push-ups 1 power clean 102/70 kg Partner Holleyman30 min AMRAP of RX: 5 Wallball 20/14lbs 3 Hand Stand Push Up 1 Power Clean 100/70 [...]
WOD for Saturday, Apr 29, 2023
WeightliftingSnatch, Clean, Jerk alternating Back SquatBack squat - find a heavy set of three in 12min Walking lungeE3MOM barbell behind the neck walking lunge 3 x 6-8 + 6-8 leave two reps in the tank [...]