WOD for Monday, Apr 30, 2018
Partner Holleyman30 min AMRAP of 5 Wallball 20/14lbs 3 Hand Stand Push Up 1 Power Clean 100/70 kg One works while the other rests. The score is the amount of rounds done.
huhtikuu 2018
WOD for Sunday, Apr 29, 2018
Super sets of pull-ups and dipsFour super sets of: - 4 weighted pull-ups - 4 weighted dips Rest two minutes between sets 10K Gymnastics klo 13-14Vaihtuva teema. Luvassa taitoharjoittelua, liikkuvuutta, tukilihasten vahvistusta ja paljon muuta. [...]
WOD for Saturday, Apr 28, 2018
Power clean 6x2Drop 'n go. Needs more kettlebell6 minute AMRAP of max reps of kettlebell C&J's with one kettlebell.
WOD for Friday, Apr 27, 2018
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 176x every 7min new set of: 15/13 cal assault bike + 15/13 cal row + 16 db snatch + 80du
WOD for Thursday, Apr 26, 2018
Back squat 20RM20 Rep max and with one try only! I hope it's not wallballs and kettlebell swings...... aaand it's 6 x 1 minute work / 1 minute rest of Wallballs KB swings 32/24 Alternate [...]
WOD for Wednesday, Apr 25, 2018
Split jerk 6x46 sets of 4 split jerks Fun times (or not so fun times) with a partner18min amrap with partner: - 200m kb front rack carry - 100 wall ball clean - 50 cal [...]
WOD for Tuesday, Apr 24, 2018
Not even close to ZumbaFirst a 15min AMRAP of 3-6-9-12-15... of Hang power snatch 50kg/35kg 200m run or row Then have a nice 5 min rest and after that a Second 15min AMRAP of 3-6-9-12-15... [...]
WOD for Monday, Apr 23, 2018
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Apr 22, 2018
Sumo deadlift 5 x 85 sets of 8 reps Triplet made of goodies18min amrap with partner 40 box jump 60/50 40 abmat sit up 40 dumbbell deadlift (pick weight) 10K Gymnastics klo 13-14Vaihtuva teema. Luvassa [...]
WOD for Saturday, Apr 21, 2018
"Lynne"Five rounds: Bodyweight bench press max reps Pull-ups max reps Score is total reps
WOD for Friday, Apr 20, 2018
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 16RUN 1000m mod pace 400m fast pace 800m mod pace 300m fast pace 600m mod pace 200m fast pace Rest 3min btw efforts
WOD for Thursday, Apr 19, 2018
"Ava"In support of Ava Khalipa 5 rounds for time of - 21 g2o 42,5/30kg - run 400m
WOD for Wednesday, Apr 18, 2018
Back Squat 5 x 10 controlled eccentric rest 3min between sets Enjoy the burn! Poor man's Kilimanjaro simulator3 rounds of 30+30m heavy suitcase carry 30s hollow hold 30 mountain climbers rest as needed between rounds
WOD for Tuesday, Apr 17, 2018
1RM Snatch BalanceFind your 1RM snatch balance for the day
WOD for Monday, Apr 16, 2018
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Apr 15, 2018
A longer one2 rounds for time: 20 front squat 60/42,5kg 30 db snatch (pick weight) 20+20 walking lunge with 20/15 plate overhead run 1,6km rest 2min 10K Gymnastics klo 13-14Vaihtuva teema. Luvassa taitoharjoittelua, liikkuvuutta, tukilihasten [...]
WOD for Saturday, Apr 14, 2018
Narrow grip bench press 5 x 8Narrow grip bench press 5 x 8 - Rest 3 minutes between sets - Spot your partner Row to Cindy16 mins with a partner Row 2000m Amrap of Cindy [...]
WOD for Friday, Apr 13, 2018
Rest dayRest day: Recovery work and mobility
WOD for Thursday, Apr 12, 2018
Power clean triplesPower clean triples for 10 rounds. One set every 90 seconds. Running! (and some other stuff)15min AMRAP of: 5 strict pull-ups 10 double KB push press (pick weight) 200m run