WOD for Wednesday, Oct 09, 2024
Metcon4 x 4min on / 2min off: A)Buy in: 24/20cal row AMRAP: 6 burpee over rower + 6 db snatch 35/25lbs B) 2 rope climb 40 DU/crossover single-under EMOM9EMOM9: 12 (6+6) double kb gorilla row [...]
lokakuu 2024
WOD for Tuesday, Oct 08, 2024
2-position power clean5-7 x 2-position power clean (mid-thigh + below knee) - snappy weights Hang clean8 x E90SEC 3 hang clean - challenging weights
WOD for Monday, Oct 07, 2024
LepopäiväRest day - what did you do?
WOD for Sunday, Oct 06, 2024
Gymnasticsvoimistelua Quality work3 rounds for quality 8-12 + 8-12 behind the neck reverse lunge max L-sit/ max strict t2b/ hollow hold - rest as needed Supersets3 x E3MOM as supersets: 8 Pendlay row 8 double [...]
WOD for Saturday, Oct 05, 2024
Weightlifting CFELeon vetämä painonnosto. Push presspush press - find a heavy set of three in 12min Push pressE90SEC 5 x 4-6 push press AMRAP10AMRAP10 1 shuttle run (10+10m) 1 strict pull up/ c2b 2 shuttle [...]
WOD for Friday, Oct 04, 2024
LepopäiväRest day - what did you do?
WOD for Thursday, Oct 03, 2024
Front squat2 x 5 + 2 x 3 front squat - leave 1-2 reps in the tank - rest 3 min btw sets Metcon4-6 x 1min on/ 1min off alternating between 8-10 double db hang [...]
WOD for Wednesday, Oct 02, 2024
Metcon3 rounds of 400m run 21 kb swing 24/16kg 12 pull up 500/400m row 21 db snatch (pick weight) 12 t2b Tc 30min
syyskuu 2024
WOD for Tuesday, Oct 01, 2024
2-position power snatch5-7 x 2-position power snatch (mid-thigh + below knee) - keep the weights snappy Snatch complexE90SEC 10 x snatch + hang snatch + ohs
WOD for Monday, Sep 30, 2024
LepopäiväRest day - what did you do?
WOD for Sunday, Sep 29, 2024
Gymnasticsvoimistelua Front squat5 x 4 front squat - leave 1-2 reps in the tank - rest 3-4 min btw sets AMRAP12AMRAP12 5 shuttle run (10+10m) 8 box over burpee
WOD for Saturday, Sep 28, 2024
Weightlifting CFELeon vetämä painonnosto. Push pressEMOM8 4-6 push press AMRAP15AMRAP15 250/200m row - rest 20sec 10-12 devils press (pick weight) - rest 20sec
WOD for Friday, Sep 27, 2024
LepopäiväRest day - what did you do?
WOD for Thursday, Sep 26, 2024
Quality work3 rounds for quality 8-12 + 8-12 behind the neck walking lunge 10+10 heavy db sidebends - rest as needed Metconfor time cash in: 400 run 400m heavy db farmers walk 15/12 cal row [...]
WOD for Wednesday, Sep 25, 2024
Metcon4 x 4min on / 2min off: A) 30 DU/crossover single under 15 abmat sit up B) 12/9cal bike/row/ski 12 db box step up 1x 50/35lbs Supersets3 x E3MOM as supersets: 6+6 single-arm db row [...]
WOD for Tuesday, Sep 24, 2024
ClusterFind a heavy cluster single in 20min EMOM16EMOM12-16 Odd: 3-5 power clean Even: 5-8 kipping pull up/ c2b/ 2-3 bmu
WOD for Monday, Sep 23, 2024
LepopäiväRest day - what did you do?
WOD for Sunday, Sep 22, 2024
Gymnasticsvoimistelua Metcon6 rounds for time 20 ohs 20/15kg 20 push up 20 bodyweight walking lunge 400m run Tc 35min
WOD for Saturday, Sep 21, 2024
Weightlifting CFELeon vetämä painonnosto. DeadliftIn 20min - find a heavy deadlift triple Metcon5 rounds for time 10 burpee pull up 40m heavy sandbag/ kb front rack carry Tc 12min