WOD for Friday, Mar 23, 2018
Rest dayRest day: Recovery work and mobility
maaliskuu 2018
WOD for Thursday, Mar 22, 2018
Jerk 1RMJerk 1RM from the rack 6 x 20cal assault bike6 x 20cal assault bike rest as needed between efforts
WOD for Wednesday, Mar 21, 2018
Three partner amraps3 x 8min partner amraps A) 6 hang snatch 12 box jump rest 4min B) 12 ohs 18 kb swing rest 4min C) 18 overhead walking lunge 24 du
WOD for Tuesday, Mar 20, 2018
Front squat 6x1Front squat 6x1 Front squats, rowing and burpees5 rounds for time: 8 front squat 70/50kg 8 burpee 8 cal row
WOD for Monday, Mar 19, 2018
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Mar 18, 2018
Two partner amraps18min 2 wall climb 8 burpee pull ups 40m farmers walk rest 4min 18min 2 rope climb 8 high box jump 40m front rack kb carry 10K Gymnastics klo 13-14Vaihtuva teema. Luvassa taitoharjoittelua, [...]
WOD for Saturday, Mar 17, 2018
Bear complexIn 20 minutes find your max bear complex, 3-5 sets. One bear complex is seven rounds of the following sequence: Power Clean Front Squat Shoulder to overhead Back Squat Btn shoulder to overhead Bar [...]
WOD for Friday, Mar 16, 2018
Rest dayRest day: Recovery work and mobility
WOD for Thursday, Mar 15, 2018
Open prep6 x 5min amraps, rest 2min between efforts A) - 6 t2b - 12 wall ball - 18 db snatch (pick weight) B) - 6 pull up - 12 wall ball clean - single [...]
WOD for Wednesday, Mar 14, 2018
Box over burpees, bike/row and snatches8-10 x 90sec work, rest 90sec between efforts A) - 8 box over burpee - assault bike/ row B) - 8 hang power snatch (pick weight) - assault bike/ row
WOD for Tuesday, Mar 13, 2018
Clean + jerk 6-8 x (2+2)6-8 sets of 2 x clean + 2 x jerk Grace30 reps: 135/95lb or 60/42kg clean & jerk
WOD for Monday, Mar 12, 2018
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Mar 11, 2018
Bench press 4 x 4Bench press 4 x 4 Lunges, push-ups, box jumps and rowing4 x 3min amrap A) - 16 kb front rack lunges - 12 push up B) - 16 box jump - [...]
WOD for Saturday, Mar 10, 2018
Overhead squat and pull-upse90sec for 15min 2 ohs 2 weighted pull up 18.32 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 [...]
WOD for Friday, Mar 09, 2018
Rest dayRest day: Recovery work and mobility
WOD for Thursday, Mar 08, 2018
Deadlift 5x3Deadlift 3-3-3-3-3 reps Swings and v-ups7min amrap 16 kb swing 24/16kg 8 v-ups
WOD for Wednesday, Mar 07, 2018
Power cleans, rowing/assault and burpees3 rounds, 75sec of work/105sec rest power clean and jerk 60/40kg row/ assault bike target burpee row/ assault bike rest
WOD for Tuesday, Mar 06, 2018
Snatch singlesFor 25 minutes: snatch singles Snatches and pull-ups14min otm alternating 2-3 hang snatch 3-5 c2b pull up
WOD for Monday, Mar 05, 2018
Rest dayRest day: Recovery work and mobility