WOD for Sunday, Sep 09, 2018
Deadlifting and pallofing5 x E2MOM alternating - 8 romanian deadlift - 5+5 pallof press Mean machineFor time: - 30 back squat 100/60kg (50-60% of 1RM) - 1000m row 8min time cap GYMNASTICS klo 13-14 Tunneilla [...]
syyskuu 2018
WOD for Saturday, Sep 08, 2018
Shoulder Press 5x8Five sets of eight reps. 2x42 rounds with a partner for max reps. 2mins of each movement: rope climb push ups hang power clean 70/50kg hollow rock
WOD for Friday, Sep 07, 2018
Rest dayRest day: Recovery work and mobility
WOD for Thursday, Sep 06, 2018
Lunges and swings5 x E2MOM alternating - dumbbell walking lunge 10-12 + 10-12 - 15-20 heavy kb swing Heavy swings could be with like 40/32kg kettlebells. Sled pushingHeavy sled push 6 x 40m Rest as [...]
WOD for Wednesday, Sep 05, 2018
Bodybuilding, bodybuilding5 x E2MOM alternating - 8-10 db bench press - 8-10 snatch grip barbell row (one second squeeze at the top) GI Jane100 Burpee pull-ups Ideally, the pull-up bar is one foot above your [...]
WOD for Tuesday, Sep 04, 2018
Hang power snatchesHang power snatches, 7 sets of 3 reps. Needs more dumbbell snatchesFor time: 60 db snatch 45/35lbs 30 cal assault / row 40 db snatch 20 cal assault / row 20 db snatch [...]
WOD for Monday, Sep 03, 2018
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Sep 02, 2018
Hang Clean 8x2Eights sets of two reps of hang cleans. 10K Gymnastics klo 13-14Vaihtuva teema. Luvassa taitoharjoittelua, liikkuvuutta, tukilihasten vahvistusta ja paljon muuta. Pushing and running3 rounds for time 10 shoulder to overhead 80/50kg 400m [...]
elokuu 2018
WOD for Saturday, Sep 01, 2018
Bench Press 4x5Four five rep sets of BENCH PRESS! Swinging Cindy15min amrap of 5 pull ups 10 push ups 15 air squats 20 kb swings 24/16kg
WOD for Friday, Aug 31, 2018
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 35800m run + 40 abmat sit up + 40 KB swing 24/16kg + 800 + 30 + 30 + 800 + 20 + 20 + 800 [...]
WOD for Thursday, Aug 30, 2018
Weighted pull-ups 3x33 sets of 3 reps of weighted pull-ups. Two amraps twiceAlternating between two 4 min amraps of A) 6 T2B 1 Wall climb rest 2min B) 6 Box jump 1 Rope climb
WOD for Wednesday, Aug 29, 2018
Front Squats 6x3Six sets with the same weight. Deadball5 rounds of 6 deadlift 120/80kg 12 wall ball 7 min timecap.
WOD for Tuesday, Aug 28, 2018
Hang SnatchesHang Snatch set of 3-3-2-2-1-1 reps. Fast feetThree rounds for time 50 DU 12 Overhead squats 50/35kg 20 Calories row or assault bike
WOD for Monday, Aug 27, 2018
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Aug 26, 2018
Clean and jerk complexFind a heavy clean and jerk (2+1) complex. Re-grip on the cleans. Jerking with a buddyIn 12min with first row 2000m with a partner and then + amrap of power clean and [...]
WOD for Saturday, Aug 25, 2018
"Richard Simmons"EMOM alternating for four rounds - 6-8 strict pull ups - 10-12 double kb front rack squats - 6-8 db bench presses - 10-12 ghd back extensions - rest A quick sweaty oneFor time [...]
WOD for Friday, Aug 24, 2018
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 34ROW 5 x 1500m (250m loppuspurtilla) / REST 3 min btw sets 1250m vauhti tarpeeksi rauhallinen -> 250m spurtti, mutta ei all out! Suuntaa antavat tavoitevauhdit: [...]
WOD for Thursday, Aug 23, 2018
Partner amrap36min amrap with partner - 400m farmers carry (pick weight) - 30 weighted burpees 15/10kg - 20 T2B - 100m sled push
WOD for Wednesday, Aug 22, 2018
Alternating E6MOM6 x E6MOM alternating A) 500m row 10 thruster 60/40kg B) 400m run 10+10 double kb front rack walking lunge (pick weight)