WOD for Wednesday, Sep 28, 2022
Back Squat4 x 4 back squat 3 sec count on the way down leave two reps in the tank rest 3-4 min btw sets AMRAP12AMRAP12 20 db snatch 45/35lbs 40 m heavy front rack/ sand [...]
syyskuu 2022
WOD for Tuesday, Sep 27, 2022
Snatch balance + ohssnatch balance + ohs - 5 x (2+1) Snatch + hang snatch snatch + hang snatch - 8-10 x (2+1)
WOD for Monday, Sep 26, 2022
LepopäiväRest day - what did you do?
WOD for Sunday, Sep 25, 2022
GymnasticsVoimistelutunti, teema vaihtelee Bench press4 x 6 bench press leave one rep in the tank rest 3-4 min btw sets Partner metcon4-5 rounds with partner 200/150m row 20 wall ball You go 1 round, I [...]
WOD for Saturday, Sep 24, 2022
Metcon3 rounds 40 sec work/2:20 rest - hang clean - s2o - sled push / assault bike - rest
WOD for Friday, Sep 23, 2022
LepopäiväRest day - what did you do?
WOD for Thursday, Sep 22, 2022
Back Squatback squat 4 x 6 - leave 1-2 reps in the tank - rest 3-4 min btw sets Metcon4 rounds for time 10 box jump overs 20 kb swing 32/24 kg 50 du
WOD for Wednesday, Sep 21, 2022
Kipping pull up practiceSKILL: kipping pull up STRENGTH: EMOM8 1. 3 tempo chin up 2. 20 sec hollow hold tempo: 1 sec top hold, 2 sec eccentric phase Maryish”Maryish” AMRAP12 4 hspu 8 alt. pistol [...]
WOD for Tuesday, Sep 20, 2022
Clean&Jerk Complexclean + hang clean + jerk 6 x E2MOM (2+1+2) Metcon6 rounds 5 power clean 60/40 kg 5 front squat 5 push jerk 5 bar over burpee rest 30 sec between rounds
WOD for Monday, Sep 19, 2022
LepopäiväRest day - what did you do?
WOD for Sunday, Sep 18, 2022
GymnasticsVoimistelutunti, teema vaihtelee Deadliftdeadlift 2 x 4 - leave one rep in the tank - rest 3-4 min btw sets 2 x 8 - leave 2 reps in the tank - rest 3 min btw [...]
WOD for Saturday, Sep 17, 2022
Bench pressbench press 2 x 4 - leave one rep in the tank - rest 4 min btw sets 2 x 6 - leave 2 reps in the tank - rest 3 min btw sets [...]
WOD for Friday, Sep 16, 2022
LepopäiväRest day - what did you do?
WOD for Thursday, Sep 15, 2022
Kipping pull up practiceSKILL: kipping pull up STRENGTH: 4 x E2MOM: 4 tempo chin up tempo: 1 sec top hold, 2 sec eccentric phase AMRAP14 with partnerAMRAP14 / YGIG per round 28 double under 14 [...]
WOD for Wednesday, Sep 14, 2022
Back Squatback squat 2 x 6 - leave one rep in the tank - rest 4 min btw sets 2 x 8 - leave 3 reps in the tank - rest 3 min btw sets [...]
WOD for Tuesday, Sep 13, 2022
Snatch + hang snatch + ohssnatch + hang snatch + ohs 6 x E2MOM (1+2+2) Quality work3 rounds for quality 8-10 lying triceps extensions 2 rope climb (legless if possible) 2 wall climb (3 sec [...]
WOD for Monday, Sep 12, 2022
LepopäiväRest day - what did you do?
WOD for Sunday, Sep 11, 2022
GymnasticsVoimistelutunti, teema vaihtelee Metcon2 rounds 40 sec work/ 2:20 rest hang power clean and jerk 60/40kg erg burpee sled push rest
WOD for Saturday, Sep 10, 2022
Kipping pull up practiceSKILL: kipping pull up STRENGTH: EMOM 9 1. 10-15s chin over bar hold 2. 6 strict knee raise 3. 20+20s side plank hip lift Metcon4 rounds for time 12 kettlebell swing @ [...]