WOD for Saturday, Feb 09, 2019
Rowing + amrap of kummituksia ja mörköjä7 minutes of work: Cash in: row 750m Then the rest time an amrap made of - 10 thrusters 42,5/30kg - 10 burpees Rest 4min Rowing + amrap of [...]
helmikuu 2019
WOD for Friday, Feb 08, 2019
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 6ROW 3x 15min / rest 3min Tahdit: 5min/20 + 5min/22 + 5min/24 (esim. 2’00/20 + 1’57/22 + 1.54/24)
WOD for Thursday, Feb 07, 2019
Picking bars and heavy walking 10 x Every 2 minutes on the minute alternating between - 8-10 Deadlifts - 40m KB front rack carry or d-ball carry (go heavy) 🔥Mein bauch brennt 🔥3 rounds 30 [...]
WOD for Wednesday, Feb 06, 2019
Metcon on kuin lankakerä - se alkaa ja loppuu8min amrap of - 1-2-3-... wall climbs - 60m farmers carry 32/24kg Advanced: Wall climbs -> Strict HSPU's Rest 2 minutes 8min amrap of - 2-4-6-... pull-ups [...]
WOD for Tuesday, Feb 05, 2019
E2MOM Bar complex10 x Every 2 minutes on the minute - 2 hang cleans + 2 front squats + 2 jerks Powah!For time: 12-9-6 - Power clean and jerks 60/40kg - Bar over burpees
WOD for Monday, Feb 04, 2019
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Feb 03, 2019
Maverick & Goose35min amrap with a partner - 100 Cal row - 80 Push presses 35/25kg - 60 db box step overs - 40 T2B's Split the reps any way you want to. GYMNASTICS Tunneilla [...]
WOD for Saturday, Feb 02, 2019
Back squatsBack squats E2MOM 5 x 10 Metcon macabre I3 rounds for time - 20 db snatch (heavy) - 20 cal row/ assault
tammikuu 2019
WOD for Friday, Feb 01, 2019
Rest dayRest day: Recovery work and mobility
WOD for Thursday, Jan 31, 2019
Thruster 2RMFind today's thruster 2RM. Fran21 – 15 – 9: thruster 95/65lb or 42.5/30kg pull-ups
WOD for Wednesday, Jan 30, 2019
Strict Pull-up E2MOMStrict pull-ups each 2 minutes on the minute - 6 x 5 "That escalated quickly!"17min amrap of - 6 kipping pull-ups - 8 box jumps - 8 kb swings 32/24kg - 8 burpees [...]
WOD for Tuesday, Jan 29, 2019
Osuus A13 min amrap of - 10 Hang power snatches 35/25kg - 15 Air squats - 20 Du's Osuus B13 min amrap of - 10 OHS 35/25kg - 15 Abmat sit-ups - 20 DB deadlifts [...]
WOD for Monday, Jan 28, 2019
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Jan 27, 2019
Garçon, a workout for three, pleaseIn teams of three 5 rounds of - 1min double kb cleans 24/16kg - 1min row - 1min rest rest 10min and then 5 rounds of - 1min alternating db [...]
WOD for Saturday, Jan 26, 2019
Narrow grip bench press 1RMFind your 1 rep max of narrow grip bench press. Some EMOM work10 x alternating EMOM Odd: 8 front squats 70/50kg Even: max reps bw dip, ring push-ups or push-ups And [...]
WOD for Friday, Jan 25, 2019
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 4Intervalls 4-5 rnds: 2min assault bike + 5min row Assault bike ~80% vauhtia tai syke anaerobiselle kynnykselle Soutu palauttavaa pk-vauhtia, sykkeen pitää laskea reilusti alle aerobisen [...]
WOD for Thursday, Jan 24, 2019
Deadlift 5RMFind your deadlift 5 rep max. Rowing with the devilRow 500 meters for time. Yes, you heard it right, 500 meters for time! For an accurate 500m time set your rower like this: Select [...]
WOD for Wednesday, Jan 23, 2019
Jerking is a touch and go businessTouch an go push jerk - find a heavy set of five Mahtavaa tykistystä!4 rounds for time: - 10 pull-ups - 15 hollow rocks - 30 du's advanced: - [...]
WOD for Tuesday, Jan 22, 2019
Cleaning is a touch and go businessTouch and go power cleans - find a heavy set of five Hymy hyytyy viimeistään neljännellä intervallilla6 x 1min work / 1min off, alternating between A and B A: [...]