WOD for Thursday, Oct 19, 2023
Push presspush press -find a heavy set of three in 12min Push press + split jerk8 x E2MOM push press + split jerk complex (1+2) - find a heavy set Supersets3 supersets of: max reps [...]
lokakuu 2023
WOD for Wednesday, Oct 18, 2023
Back Squat4 x 4 back squat - tempo 3sec down - leave one rep in the tank - rest 3 min btw sets MetconFor time: 10 thruster 50/35kg 80m farmers walk 24/16kg kb 20 front [...]
WOD for Tuesday, Oct 17, 2023
Power snatch2-position power snatch 6 x hi-hang + above knee (1+1) EMOM10EMOM10 1 power snatch - find a heavy single Pull upweighted pull up - heavy set of three in 10min
WOD for Monday, Oct 16, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Oct 15, 2023
Gymnasticsvoimistelua Shoulder pressshoulder press - find a heavy single in 10min Työnnä ja vedä10 x E90SEC 1. 3 push jerk 2. 1-2 rope climb Metcon7 rounds 7 deadlift 100/70kg 7 t2b/ ghd sit up
WOD for Saturday, Oct 14, 2023
Weightlifting CF EspooLauantain painonnostotunti Espoossa Back Squatback squat - find a heavy three in 12min AMRAP15AMRAP15 10 box over burpee 30 du 20-40-60m… kb front rack/ sand bag carry Tempo back squat2 x 6 back [...]
WOD for Friday, Oct 13, 2023
LepopäiväRest day - what did you do? Weighthlifting Kokeneet CF10KPainonnostotunti edistyneemmille nostajille Konalassa
WOD for Thursday, Oct 12, 2023
Supersets4 supersets: 6 bench press 4 strict pull up/ chin up - rest 3min between sets Partner metconFor time with partner: 3000m row E2MOM both do 15kb swing 32/24kg
WOD for Wednesday, Oct 11, 2023
Supersets5 x E4MOM as supersets: 8 (4+4) deficit front rack reverse lunge (1-2 reps in tank) 8+8 double kb/db bulgarian deadlift (4-5 reps in tank) "Karen" progression”Karen” progression EMOM15: 12-15 wall ball Weightlifting Tekniikka CF10KPainonnoston [...]
WOD for Tuesday, Oct 10, 2023
Clean&Jerk 6-8 x clean and jerk (2+2) - work up to a few heavyish sets Metcon10 rounds for time 3 thruster 60/40kg 3 bar over burpee Tc 9min
WOD for Monday, Oct 09, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Oct 08, 2023
Gymnasticsvoimistelua Supersets4 supersets of 8-10 bench press 6-8 strict pull up/ chin up - rest 3min between sets AMRAP15AMRAP15: row 250/200m max reps t2b
WOD for Saturday, Oct 07, 2023
Weightlifting CF EspooLauantain painonnostotunti Espoossa Liikepari10 x E90SEC A) 10 (5+5) deficit front rack reverse lunge B) 5+5 double kb/db 1-leg romanian deadlift leave 2-3 reps in the tank "Karen" progression”Karen” progression 15 x E30SEC [...]
WOD for Friday, Oct 06, 2023
LepopäiväRest day - what did you do? Weighthlifting Kokeneet CF10KPainonnostotunti edistyneemmille nostajille Konalassa
WOD for Thursday, Oct 05, 2023
Push presspush press - find a heavy set of five in 12min Supersets3 superset of: 10-12 barbell bicep curl 10-12 seated single arm tricep ext. Push press + split jerk6-8 x push press and split [...]
WOD for Wednesday, Oct 04, 2023
Back Squat4 x 5 back squat - tempo 3sec down - leave two reps in the tank - rest 3-4 min btw sets Metconrow 2000/1600m every 90sec do 6 devils press or 6-8 burpee (pick [...]
WOD for Tuesday, Oct 03, 2023
Power snatch + overhead squatpower snatch + ohs 4 x (2+2) 4 x (1+1) - singles should feel snappy Metconfor time: 21-15-9 pull up box jump Advanced can do c2b
WOD for Monday, Oct 02, 2023
LepopäiväRest day - what did you do?
syyskuu 2023
WOD for Sunday, Oct 01, 2023
Gymnasticsvoimistelua Supersets5 x E3MOM as supersets: 12 (6+6) front rack reverse lunge 6+6 double kb split stance romanian deadlift - leave 3-4 reps in the tank "Karen" progression”Karen” progression For time: 21-15-9-15-21 reps/cals of wall [...]