WOD for Tuesday, Apr 25, 2023
Hang cleanE2MOM 8 x Hang clean (1+2) above + below knee Metcon10 rounds for time 3 clean 60/40kg 3 bar over burpee
huhtikuu 2023
WOD for Monday, Apr 24, 2023
LepopäiväRest day - What did you do? LepopäiväRest day - what did you do?
WOD for Sunday, Apr 23, 2023
Gymnasticsvoimistelua Liikepari4 rounds of 8 push press - 90sec rest 8+8 kb single leg kb romanian deadlift - 90sec rest leave 3 reps in the tank No touch and go`s in push press MetconFor time: [...]
WOD for Saturday, Apr 22, 2023
WeightliftingSnatch, Clean, Jerk alternating EMOM36EMOM 36: 1. 3-12 kipping pull up/c2b/mu 2. 40-60 double under 3. 12 hang power clean 42,5/30kg 4. 3-12 t2b 5. 12 thruster 42,5/30kg 6. REST
WOD for Friday, Apr 21, 2023
LepopäiväRest day - what did you do?
WOD for Thursday, Apr 20, 2023
Narrow grip bench pressnarrow grip bench press A) work up to a heavy set of 5 in 12min B) 2 x 8 - leave 2 reps in the tank - rest 3 min btw sets [...]
WOD for Wednesday, Apr 19, 2023
Supersets4 supersets of: 5 weighted chin up 8-10 + 8-10 barbell behind the neck walking lunge leave two reps in the tank advanced can do front rack walking lunges with barbell AMRAP15AMRAP15 6 target burpee [...]
WOD for Tuesday, Apr 18, 2023
Snatch balanceSnatch balance 5 x 3 Hang snatch6-8 x Hang snatch (1+2) above knee + below knee Core7min for quality: 10+10 pallof press 20-30s hanging L-sit/tuck hold 30s Chinese plank with knee lifts Chinese plank [...]
WOD for Monday, Apr 17, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Apr 16, 2023
Gymnasticsvoimistelua Liikepari4 rounds of 8 deadlift (leave 3 reps in the tank) - 90sec rest 8+8 single arm db press (leave 2 reps in the tank) - 90sec rest No touch and go`s in deadlifts [...]
WOD for Saturday, Apr 15, 2023
WeightliftingSnatch, Clean, Jerk alternating Metcon3 x Every 12min: 3 rounds for time: A) 15 wall ball 12 kipping pull up 9 burpee to target 3 Rounds for time: B) 15 box jump over 12 Double [...]
WOD for Friday, Apr 14, 2023
LepopäiväRest day - what did you do?
WOD for Thursday, Apr 13, 2023
Walking lunge3 sets of: 8-10 + 8-10 barbell behind the neck walking lunge leave 4 reps in the tank rest 2 min btw sets Advanced can do front rack walking lunges with barbell CoreEMOM9: 1. [...]
WOD for Wednesday, Apr 12, 2023
Supersets4 x superset of: 6 narrow grip bench press 4 weighted chin up leave two reps in the tank rest 2-3min between sets MetconFor time: 500m row 400m run 100m kb overhead walk (as heavy [...]
WOD for Tuesday, Apr 11, 2023
Hang cleanE3MOM Hang clean 3 x 5 3 x 3 - above knee AMRAP9AMRAP9 1+2+3+… 10+10m shuttle run 2+4+6+… db thruster 35/25lbs Advanced use 45/35lbs
WOD for Monday, Apr 10, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Apr 09, 2023
Liikepari4 rounds 5-6 wide grip pull up - rest 90sec 10-12 + 10-12 db reverse lunge - rest 90sec 3sec eccentric phase in both movements leave two reps in the tank Advanced can do kb [...]
WOD for Saturday, Apr 08, 2023
Metcon3 x 3min on / 3min off: 12 burpee to target 9 t2b/leg raise/knee raise 6 D-ball/sandbag over shoulder Rest of the time: AMRAP of DU/SU Liikepari4 x E2,5MOM 8 snatch grip barbell row 8-12 [...]
WOD for Friday, Apr 07, 2023
LepopäiväRest day - what did you do?