WOD for Saturday, Jul 15, 2023
Back Squat4 x 2 back squat - leave one rep in the tank - rest 4 min btw sets Quality work4 rounds for quality: 8+8 barbell/ kb front rack walking lunge 10+10 heavy kb/db side [...]
heinäkuu 2023
WOD for Friday, Jul 14, 2023
LepopäiväRest day - what did you do?
WOD for Thursday, Jul 13, 2023
DeadliftDeadlift 4-3-2-1 - find a heavy (not max) single Metcon3 x 4min amrap/ rest 2min between sets 2 legless or challenging rope climb 20 alternating db snatch 30 du
WOD for Wednesday, Jul 12, 2023
Metcon4 rounds for time: 500m row 21 shoulder to overhead 50/30kg 400m run 15 front squat 100m farmers walk (pick weight) 9 clean Tc 40min
WOD for Tuesday, Jul 11, 2023
Power snatchpower snatch - find 1RM in 20 minutes AMRAP10AMRAP10: 10 box jump 15 power snatch 35/25kg
WOD for Monday, Jul 10, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Jul 09, 2023
JerksE2MOM 8 sets of jerks - start with triples and doubles - find your heavy single of the day in the last few sets Metcon3 rounds for time: 10 c2b/ pull up 20 wall ball [...]
WOD for Saturday, Jul 08, 2023
Pause front squat5 x 2 pause front squat - one second controlled pause at bottom - leave two reps in the tank - rest 3 min btw sets Metcon4 x E3MOM: 12 box over jump [...]
WOD for Friday, Jul 07, 2023
LepopäiväRest day - what did you do?
WOD for Thursday, Jul 06, 2023
Quality work 1.3 rounds for quality: 8+8 single leg double db deadlift 6 barbell shoulder press 40m heaviest possible sandbag/ kb front rack carry - rest 2min Quality work 2.3 rounds for quality: 3 weighted [...]
WOD for Wednesday, Jul 05, 2023
Intervalli9 x 1min on / 2min off: A) 4 hspu + 8 air squat B) burpee box jump over C) 4 double db thruster + 4 double db snatch 15/10kg
WOD for Tuesday, Jul 04, 2023
Clean&Jerk Complexclean + hang clean + jerk 3 x 1+1+2 3 x 1+1+1 rest as needed btw sets Back Squat3 x 3 back squat leave two reps in the tank rest 3-4 min btw sets
WOD for Monday, Jul 03, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Jul 02, 2023
Deadlift3 x 2 deadlift leave one rep in the tank rest 4 min btw sets 2 x 6 deadlift leave three reps in the tank rest 3 min btw sets Rahoi"Rahoi" 12 Minute AMRAP: 12 [...]
kesäkuu 2023
WOD for Saturday, Jul 01, 2023
Metcon 4 rounds of 40sec work/ 2:20 min rest (E3MOM) devils press 45/25lbs (go heavy) erg hang clean 60/40kg rest As fast as possible
WOD for Friday, Jun 30, 2023
LepopäiväRest day - what did you do?
WOD for Thursday, Jun 29, 2023
JerksE2MOM Jerk 8 x 3 your stronger jerk (push jerk or split jerk) EMOM15EMOM15: 1. 1x set of hspu (leave 3-4 reps in the tank) 2. 5 strict t2b/ knee raise + 20s ecL-sit or [...]
WOD for Wednesday, Jun 28, 2023
Front squat4 x 2 front squat leave 1-2 reps in the tank rest 3 min btw sets One and a quarter front squat3 x 2 one and a quarter front squats leave two reps in [...]
WOD for Tuesday, Jun 27, 2023
Snatchtwo waves of snatches: A) start with doubles, add weight until heavy in about six sets B) second set is singles, add weight until heavy in about six singles EMOM15EMOM15: power snatch 40/30kg row for [...]