WOD for Friday, Jan 05, 2018
Lunges and bench4 rounds: 12+12 barbell reverse lunges rest 60sec 12 dumbbell bench press rest 60sec Toes to bears, deadlifts and v-upsFor time: 30 t2b 30 deadlift 100/70kg 30 V-ups
tammikuu 2018
WOD for Thursday, Jan 04, 2018
Hang snatch + ohs (2+3)For 30 minutes: 2 x hang snatch + 3 x overhead squat Pull-up 3x8Weighted pull up 3 x 8 Rest 2-3min between sets
WOD for Wednesday, Jan 03, 2018
Rest dayRest day: Recovery work and mobility
WOD for Tuesday, Jan 02, 2018
Thrusters, rowing, power cleans and DUs4 x 6min work/3min rest A) - 5 thruster 42,5/30kg - 10 cal row B) - 5 power clean 60/40kg - 30 du
joulukuu 2017
WOD for Monday, Jan 01, 2018
Shoulder press and cyclist squats4 rounds: 10 shoulder press rest 60sec 15 kb cyclist squat rest 60sec Partner workoutWith partner 50 pull up 100 air squat 25 pull up 100 air squat Cash out: 100m [...]
WOD for Sunday, Dec 31, 2017
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
WOD for Saturday, Dec 30, 2017
Rest dayRest day: Recovery work and mobility
WOD for Friday, Dec 29, 2017
Wallballs, rowing, clean & jerk and air squats4 x 6min work /3min rest A) - 5-10-15-... wb - 12cal row B) - 5-10-15-... power clean and jerk 42,5/30kg - 12 air squat
WOD for Thursday, Dec 28, 2017
Overhead squat 6 x 6Overhead squat 6 x 6 rest 2min between sets Lunges and suitcase carry3-4 rounds for quality 8+8 kb front rack walking lunge 20+20 heavy suitcase carry
WOD for Wednesday, Dec 27, 2017
DB bench presses and single arm db rows4 rounds 10 dumbbell bench press rest 60 sec 10 single arm db row rest 60sec Rowing, push jerks and box jumps3 rounds for time 300m row 10 [...]
WOD for Tuesday, Dec 26, 2017
Rest dayRest day: Recovery work and mobility
WOD for Monday, Dec 25, 2017
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Dec 24, 2017
The Seven“The Seven” Seven 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, [...]
WOD for Saturday, Dec 23, 2017
Wall balls, rowing, goblet squats and sled push4-5 rounds alternating, 40sec work/ 40sec rest wb row goblet squat (pick weight) sled push rest 4min after each round