WOD for Sunday, Dec 17, 2023
Gymnasticsvoimistelua EMOM20EMOM20 1. max reps kb swing 24/16kg 2. 10+10m shuttle run 3. erg for cal 4. rest AMRAP7AMRAP7 8 alt. V-up 10 tuck up 15sec hollow hold -rest 20-30sec before next round
joulukuu 2023
WOD for Saturday, Dec 16, 2023
Weightlifting CF EspooLauantain painonnostotunti Espoossa Straight leg deadlift4 x 10 straight leg deadlift - leave two reps in the tank - rest 3 min btw sets GwenClean & Jerk 15-12- and 9 reps Touch and [...]
WOD for Friday, Dec 15, 2023
LepopäiväRest day - what did you do? Weighthlifting Kokeneet CF10KPainonnostotunti edistyneemmille nostajille Konalassa
WOD for Thursday, Dec 14, 2023
Back Squatback squat 3RM EMOM9EMOM9 1. 10 (5+5) KB deadbug 2. 30s plank KB drag through 3. 20+20s side plank hip lift Back Squatback squat - max reps @ 70% of 3RM
WOD for Wednesday, Dec 13, 2023
Chin up4 x E2MOM 2+1 chin up -l eave 1-2 reps in tank *ensin kaksi toistoa 00:00min kohdalla ja sitten yksi 00:20min kohdalla, loppuaika lepoa Bench press4 x E2MOM 8-10 double db medball bench press [...]
WOD for Tuesday, Dec 12, 2023
Power clean&jerkpower clean and jerk - find 1RM of the day Hang clean&jerkE2MOM hang clean + jerk (5+3) - find heaviest complex in 5-7 sets
WOD for Monday, Dec 11, 2023
LepopäiväRest day - what did you do?
WOD for Saturday, Dec 09, 2023
Weightlifting CF EspooLauantain painonnostotunti Espoossa Back Squatback squat 4-2-4-2 - last set of two`s should be really heavy - rest as needed 1 x 20 - leave 5-10 reps in the tank Back squatback squat [...]
WOD for Friday, Dec 08, 2023
LepopäiväRest day - what did you do? Weighthlifting Kokeneet CF10KPainonnostotunti edistyneemmille nostajille Konalassa
WOD for Thursday, Dec 07, 2023
Chin up4 x E2MOM 2+1 chin up - leave 2-3 reps in tank - ensin kaksi toistoa 00:00min kohdalla ja sitten yksi 00:20min kohdalla, loppuaika lepoa Db bench press4 x E2MOM 8-10 double db medball [...]
WOD for Wednesday, Dec 06, 2023
"Suomi 106"“Suomi 106” with partner, split the reps anyway you want cash in: 106 cal erg 10 rounds 6 cluster 60/40kg 12 box over burpee cash out: 106 cal erg Tc 35min
WOD for Tuesday, Dec 05, 2023
Power snatch5-7 x 3 touch and go power snatch - add weight until heavy High hang snatch + ohsE3MOM high hang snatch + ohs (5+5) - find heaviest complex in 5-7 sets
WOD for Monday, Dec 04, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Dec 03, 2023
Gymnasticsvoimistelua Straight leg deadlift4 x 8 straight leg deadlift - leave 2-4 reps in the tank - rest 3 min btw sets - 3sec count on the eccentric part - don’t let the weights touch [...]
WOD for Saturday, Dec 02, 2023
Weightlifting CF EspooLauantain painonnostotunti Espoossa Chin up4 x E2MOM 2+2 chin up - leave 2-3 reps in the tank - ensin kaksi toistoa 00:00min kohdalla ja sitten kaksi 00:30min kohdalla, loppuaika lepoa Floor press4 x [...]
marraskuu 2023
WOD for Friday, Dec 01, 2023
LepopäiväRest day - what did you do? Weighthlifting Kokeneet CF10KPainonnostotunti edistyneemmille nostajille Konalassa
WOD for Thursday, Nov 30, 2023
Back Squat4 x 2 back squat leave two reps in the tank rest 3-4 min btw sets Db bear complex6-8 x E2MOM db bear complex - start light, find a heavy weight db bear complex [...]
WOD for Wednesday, Nov 29, 2023
Metcon6 x 4min work/ 2min rest, alternating between A) 500/450m row AMRAP of Cindy B) 10+10m shuttle run + one burpee + shuttle run + two burpees + … AMRAP6AMRAP6: 8 tuck up 10 hollow [...]
WOD for Tuesday, Nov 28, 2023
Hang snatchhang snatch - find 1RM of the day in 20min Hang power snatch + ohsE2MOM hang power snatch + ohs (5+3) - find heaviest complex in 5-7 sets