WOD for Friday, Jan 20, 2023
LepopäiväRest day - what did you do?
tammikuu 2023
WOD for Thursday, Jan 19, 2023
DeadliftA) deadlift find a heavy set of three in 15min B) E2MOM 5 x 8 deadlift leave 3-4 reps in the tank Core10 x 40s on / 20s off: 1. KB/DB Turkish get up (L) [...]
WOD for Wednesday, Jan 18, 2023
Pull up5 x E2MOM 3-3-3-2-1 strict pull up leave 2-3 reps in tank MetconAMRAP 20: 15 box jump over 12 pull up 9 burpee to target 6-9 kipping/strict hspu
WOD for Tuesday, Jan 17, 2023
Clean&Jerk ComplexFind a heavy set of 2 power clean + 3 hang clean + 4 jerk in 20 minutes Metcon5 rounds for time of: 3 clean (80/50kg) 4 shoulder to overhead 50 du Tc 12min
WOD for Monday, Jan 16, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Jan 15, 2023
Deadlift3 x 2 deadlift leave 1-2 reps in the tank rest 4 min btw sets EMOM16EMOM16: 1. 1 set of hspu @ 4-5 RIR* 2. 5+5 1-arm KB/DB Turkish sit up 3. 30 sec KB/DB [...]
WOD for Saturday, Jan 14, 2023
Metcon4 rounds of AMRAP2: 10 power clean 42,5/30kg 10 thruster 10 back squat rest 2min AMRAP2: 10 t2b 10 box jump 10/8 cal erg rest 4min
WOD for Friday, Jan 13, 2023
LepopäiväRest day - what did you do?
WOD for Thursday, Jan 12, 2023
Front squatE2MOM 7 x 4 front squat leave 1-2 reps in the tank EMOMEMOM16-20 odd: 4 snatch grip deadlift even: 12-15 wall ball
WOD for Wednesday, Jan 11, 2023
Push presspush press - find a heavy set of three in 15min Metconfor time: 21+21 db push press L+R 21 db walking lunge 21/18 cal erg 15+15 db push press 15 db walking lunge 15/12 [...]
WOD for Tuesday, Jan 10, 2023
Snatchsnatch - find a heavy set of three touch and go snatch Metcon3 rounds for time of: 15 target burpees (6 inch above reach) 10 hang power snatch 35/25kg 5 c2b or 8 pull up [...]
WOD for Monday, Jan 09, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Jan 08, 2023
Partner metconAMRAP15 YGIG/ movement, both do 8 reps 8 hang power c&j @ 40/30kg 8 bar over burpee 8 t2b REST 5 MIN AMRAP15 YGIG: 8 thruster @ 40/30kg 8 kipping pull up 8 cal [...]
WOD for Saturday, Jan 07, 2023
Front squatfront squat 2-2-2 leave one rep in the tank rest 4 min btw sets " Quality work3-4 rounds for quality 3+3 turkish get up 4-5 x 1+1+1 straight legged sit up with rotation (straight, [...]
WOD for Friday, Jan 06, 2023
LepopäiväRest day- what did you do?
WOD for Thursday, Jan 05, 2023
Lunge+t2b4-5 rounds of 8+8 behind the neck reverse lunge + max reps t2b - rest as needed between sets EMOMEMOM16-20 odd: 6 snatch grip deadlift even: 12 wall ball
WOD for Wednesday, Jan 04, 2023
HSPU practiceTest: 30 sec max hspu EMOM8: 1. 50% of day´s max hspu reps 2. 6-8 strict t2b/ knee raise 12 min for quality: 9 hollow rock 12 barbell bicep curl 15 barbell shoulder press [...]
WOD for Tuesday, Jan 03, 2023
Cleanclean - find a heavy set of touch and go three in 15min EMOM16EMOM16 odd: power clean + jerk (1+3) even: 4-8 kipping pull up or 2-3 bmu
WOD for Monday, Jan 02, 2023
LepopäiväRest day - what did you do?