WOD for Monday, Jan 21, 2019
Rest dayRest day: Recovery work and mobility
tammikuu 2019
WOD for Sunday, Jan 20, 2019
Hello darkness, my old friend6 x 3min work / 3min rest 20 wallballs 20 db snatches 45/35lbs ca lassault / cal row advanced: 20 cal assault or row + amrap of 15 wallballs 15 db [...]
WOD for Saturday, Jan 19, 2019
Back squat 3x3Back squat 3x3 How much is the complex?Find your heaviest complex of - 4 power cleans - 3 front squats - 2 shoulder to overheads
WOD for Friday, Jan 18, 2019
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 3ROW 3 x 10min / rest 3 min btw sets Tahdit: 4min/20 -> 3min/22 -> 2min/24 -> 1min/26 Esim. 2.00/20 -> 1.57/22 -> 1.54/24 -> 1.50/26 [...]
WOD for Thursday, Jan 17, 2019
Picking up the bar a couple of times5 x E3MOM - 12 touch-n-go deadlifts Perspiraatiopiiri3-4 rounds of 40 sec work / 40 sec rest - overhead squats 40/25kg - rowing - push-up's
WOD for Wednesday, Jan 16, 2019
THRUSTERS!6x3 sets of thrusters! From the racks people, from the racks! All your weaknesses in one compact package9min amrap of: - 30 du's - 9 kb thrusters (pick weight) - 7 pull-ups advanced: - 30 [...]
WOD for Tuesday, Jan 15, 2019
3RM touch-n-go power snatchFind your 3RM touch-n-go power snatch for today. Advanced: 3RM touch-n-go snatchFind your 3RM Touch-n-go snatch for today. Hang snatches & high box jumps10 x EMOM, alternating between these two - 5 [...]
WOD for Monday, Jan 14, 2019
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Jan 13, 2019
Härligt, härligt!30min amrap of - 30 db deadlifts (heavy) - 15 abmat sit-ups - 20 cal row - 10 T2B's And by heavy DB's deadlifts we really mean that they have to be heavy. GYMNASTICS [...]
WOD for Saturday, Jan 12, 2019
Up and down v2.010 x E2MOM alternating between - 6-8 Overhead squats - 6-8 Strict pull-ups Result is for the heaviest OHS set. Box over burpeesFor five rounds: 90 seconds of max reps box over [...]
WOD for Friday, Jan 11, 2019
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 2Partner workout 2rnd: 40 du / 60 singles 100 wall ball 40 du / 60 singles 100kb swing 40 du / 60 singles 100 burpee 40du [...]
WOD for Thursday, Jan 10, 2019
Tuleeko sulle koskaan sitä fiilistä ennen jumppaa, että tämä tulee olemaan ihan kauheata?6 x 4 min work / 3min rest alternating between A & B. A) 30 alternating db snatches 45/35lbs 30 wall balls row [...]
WOD for Wednesday, Jan 09, 2019
Back squat E2MOM6 sets of 8 back squats. One set performed every 2 minutes on the minute. Abs of steel3-4 rounds for quality - 8+8 hollow body single arm flies - Plank with 20 weight [...]
WOD for Monday, Jan 07, 2019
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Jan 06, 2019
Nyhtörautaa10 x E2MOM alternating between - 8 deadlifts - 10-12 Push ups / hand release push ups / ring push-ups Obs. Result is for the 8 deadlifts. We all love box step-overs5 Rounds for time: [...]
WOD for Saturday, Jan 05, 2019
Push jerksPush jerks, 4 sets of 3 reps. Thruster buster10 x E2MOM alternating between - 10-12 thrusters, AHAP - 15-20 hollow rocks Increase the weight in the thrusters until you are doing them in the [...]
WOD for Friday, Jan 04, 2019
Rest dayRest day: Recovery work and mobility
WOD for Thursday, Jan 03, 2019
Up and down10 x E2MOM - 6-8 front squats - 6-8 strict pull ups Chirp-chirp-chipperFor time: - 5 wall climbs (adv: 10 strict hspu) - 20 t2bs - 30 box jumps - 40 kb swings [...]
WOD for Wednesday, Jan 02, 2019
Lots of DU's in this one4 x 7min work / 3min rest, alternating A) 40-60 du's 12-15 cal row B) 40m kb front rack carry/ kb overhead carry/ d-ball carry 15 wall balls