WOD for Tuesday, Jan 01, 2019
Snatching10 x Every 90 seconds: Snatch + Hang Snatch 6min amrap of goodies6min amrap of: 2,4,6,... - hang power snatches - ohs - bar over burpees
joulukuu 2018
WOD for Monday, Dec 31, 2018
McGhee30 min AMRAP: 5 deadlifts, 275 lbs/185 lbs or 125 kg/87,5 kg 13 push-ups 9 box jumps, 24 inch/20 inch or 60 cm/50cm Rest dayRest day: Recovery work and mobility
WOD for Sunday, Dec 30, 2018
Swinging and pressing through the sunday10 x E2MOM alternating between - 8-10 push presses - 20-30 kb swings 32/24kg Polviin nojailua kaverin kanssa16min partner amrap of - 8 burpees - 200m row Ensin toinen pareista [...]
WOD for Saturday, Dec 29, 2018
I've got 99 problems, but 50 squats ain't one5 times every 3 minutes on the minute: - 10 back squats Motörleg5 rounds for time - 8 T2B's - 30 Air squats Advanced 5 rounds for [...]
WOD for Friday, Dec 28, 2018
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 52SOUTUOHJELMAN VIIMEISTELY TEST: 5000m row Lämmittele hyvin, avaa keuhkot Kannattaa aloitta sitä vauhtia mitä on soutanut kaikki treenit ja kiristää loppua kohden
WOD for Thursday, Dec 27, 2018
The ham must melt6 X 3min work / 3 min rest, alternating between A & B. A) - 8 power clean and jerk's 70/50kg - 12 box jumps - cal row B) - 10 deadlifts [...]
WOD for Wednesday, Dec 26, 2018
Rest dayRest day: Recovery work and mobility
WOD for Tuesday, Dec 25, 2018
Rest dayRest day: Recovery work and mobility
WOD for Monday, Dec 24, 2018
The SevenSeven rounds of: 7 Handstand push-ups 7 thrusters, 135 lbs/95 lbs or 60 kg/42,5 kg 7 Knees to elbows 7 deadlifts, 245 lbs/165 or 110 kg/75 kg 7 burpees 7 kettlebell swings, 2 pood/1,5 [...]
WOD for Sunday, Dec 23, 2018
"Syvä pääty"-kurssi, 6op6 X 3min work / 3min rest, alternating between A & B A) - 30 db snatches (pick weight) - 15-20 abmat sit-ups - row / assault B) - 30 wall balls - [...]
WOD for Saturday, Dec 22, 2018
Jerk 1RMFind your jerk 1RM of the day. Split tai push jerk, valinta on sinun. Elisapeth21-15-9 - push-ups / ring push-ups / dip - squat cleans 60/40kg Time cap 10 mins. Advanced 👇The one below [...]
WOD for Friday, Dec 21, 2018
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 51SOUTUOHJELMA TREENI 7 ROW 2 x 3000m / rest 3 min btw sets Vauhti sama kuin 5000m testissä, jos ei pysty pitämään +0-2 sec voi lisätä [...]
WOD for Thursday, Dec 20, 2018
Back squat 1RMFind your 1RM of the day. Nyt vöitä kehiin, spottaajat tangon päihin ja kyykkymusiikki kovalle! Optional workoutJos ei halua kyykätä koko päivää ja jää aikaa, niin tässä sopiva loppujyystö. 6 x 1min work [...]
WOD for Wednesday, Dec 19, 2018
Narrow grip bench press 3RMFind your 3RM of the day and don't be a fool, you don't look cool when you fail and get stuck under the bar. Use spotters. Johnny Weissmuller8min amrap of - [...]
WOD for Tuesday, Dec 18, 2018
Hang clean 1RMFrom above the knee and no power cleans. Lightweight baby! Advanced 👇The one below is for you. Clean 1RMClean 1RM Speedy Cleanzales21-15-9 - Hang power cleans 70/50kg - Cal assault / row Time [...]
WOD for Monday, Dec 17, 2018
Rest dayRest day: Recovery work and mobility
WOD for Saturday, Dec 15, 2018
Winter war 2019 karsintalaji 4 - Yleinen sarja4 kierrosta aikaa vastaan - 20 Rinta tankoon leuanveto - 20 Burpee boksin ylityksellä Burpee tulee tehdä Open standardien mukaisesti, hyppäämällä jalat taakse ja eteen ja tasajalkahyppy laatikon [...]
WOD for Friday, Dec 14, 2018
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 50SOUTUOHJELMA TREENI 6 ROW 3 x 2000m / rest 2min btw sets Vauhti sama kuin 5000m testissä, jos ei pysty pitämään +0-2 sec voi lisätä avg [...]
WOD for Thursday, Dec 13, 2018
Back squat up to a heavy threeOne or two heavy sets of three's. This is not a max test For quality work4 rounds for quality - 8 kb cyclist squats (2sec pause in the bottom) [...]