WOD for Monday, Oct 17, 2022
LepopäiväRest day - what did you do?
lokakuu 2022
WOD for Sunday, Oct 16, 2022
GymnasticsVoimistelutunti, teema vaihtelee Overhead Squat4 x 4 OHS leave one rep in the tank rest 3 min btw sets Metcon5 rounds for time 8 devils press (pick weight) 8 db box step over 30 du [...]
WOD for Saturday, Oct 15, 2022
Bench press2 x 5 bench press leave 2 reps in the tank rest 3 min btw sets 3 x 3 bench press leave one rep in the tank rest 3 min btw sets Partner metcon3 [...]
WOD for Friday, Oct 14, 2022
LepopäiväRest day - what did you do?
WOD for Thursday, Oct 13, 2022
Kipping HSPU practiceSKILL WORK: kipping hspu 5 x E9SEC: x reps of hspu (leave one rep in the tank) EMOM18EMOM 18: 1-2 (legless) rope climb 40 sec erg (easy) 6 ring push up 40 sec [...]
WOD for Wednesday, Oct 12, 2022
Back Squat6 x 4 back squat 3 sec count on the way down leave two reps in the tank rest 3-4 min btw sets Metcon4-5 rounds for time 8-10 burpee pull ups 40 m kb [...]
WOD for Tuesday, Oct 11, 2022
Snatch balancesnatch balance - 5 x 2 Hang power snatch + hang snatchhang power snatch + hang snatch - 8-10 x (1+2)
WOD for Monday, Oct 10, 2022
LepopäiväRest day- what did you do?
WOD for Sunday, Oct 09, 2022
GymnasticsVoimistelutunti, teema vaihtelee Deadlift4 x 4 deadlift leave two reps in the tank rest 4 min btw sets Metcon4 rounds for time 10 ohs 42,5/30kg 12/10 cal row tc 8 min
WOD for Saturday, Oct 08, 2022
Metcon4 x (2 min on/ 2 min off) 1 min db power clean and jerk (pick weight) 1 min box step over 2 min rest between rounds Narrow grip bench press5 x 5 narrow grip [...]
WOD for Friday, Oct 07, 2022
LepopäiväRest day - what did you do?
WOD for Thursday, Oct 06, 2022
Back Squat4 x 5 back squat 3 sec count on the way down leave two reps in the tank rest 3-4 min btw sets MetconFor time 400 m farmers carry 32/24kg 6-8 box over burpee [...]
WOD for Wednesday, Oct 05, 2022
Kipping HSPU practiceSKILL WORK: kipping hspu EMOM 8: 1. 12/9cal row 2. x reps of hspu (leave two reps in the tank) AMRAP15AMRAP 15 for quality (YGIG per movement): 5 strict pull up 10 push [...]
WOD for Tuesday, Oct 04, 2022
Clean&Jerk clean and jerk - 8 x (2+2) Power clean + thruster8 x e 90sec power clean + thruster (2+2) start with moderate weight, add weight until heavy
WOD for Monday, Oct 03, 2022
LepopäiväRest day - what did you do?
WOD for Sunday, Oct 02, 2022
GymnasticsVoimistelutunti, teema vaihtelee Kipping HSPU practiceSKILL WORK: kipping hspu EMOM 10: 1. x reps of hspu (leave 3 reps in the tank) 2. 30 sec easy erg EMOM20EMOM20: 8 ring push up 10 alt. pistol [...]
syyskuu 2022
WOD for Saturday, Oct 01, 2022
Overhead Squat2 x 5 OHS 3 x 3 OHS leave 1-2 reps in the tank rest 3 min btw sets Metcon4 rounds 10 box step over 45/25lbs 15 kb swing/ 8 sandbag over the shoulder [...]
WOD for Friday, Sep 30, 2022
LepopäiväRest day - what did you do?
WOD for Thursday, Sep 29, 2022
Narrow grip bench press4 x 4 narrow grip bench press 3 sec count on the way down, 1 sec pause on the bottom leave two reps in the tank rest 3 min btw sets Metcon6-8 [...]