WOD for Sunday, May 15, 2022
GymnasticsVoimistelutunti, teema vaihtelee Nosta ja kanna10 x E90SEC odd: 5 deadlift even: 40 m kb front rack/ sandbag carry 5 sets of each! CoreEMOM 12: 20 landmine rotation 30 sec ring plank hold 45 sec [...]
toukokuu 2022
WOD for Saturday, May 14, 2022
Jerry1600 m run 2000 m row 1600 m run Timecap 25 min Supersets3-4 x E3MOM supersets of: 6-8 db bench press 6-8 double db row
WOD for Friday, May 13, 2022
LepopäiväRest day - what did you do?
WOD for Thursday, May 12, 2022
Front squat 5-5-3-3 front squat leave two reps in the tank in even set rest as needed Chipperchipper for time: 10 t2b 20 burpee box jump 30/24 cal erg 40 db snatch 45/35 lbs 30/24 cal [...]
WOD for Wednesday, May 11, 2022
Front rack hold3 x 5 sec front rack hold use approx. 120% of front squat 1 RM https://m.youtube.com/watch?v=icXpnebjmMU Split jerk6-8 x 2-3 split jerk rest as needed Metcon6 x 40 sec work/ 40 sec rest [...]
WOD for Monday, May 09, 2022
LepopäiväRest day - what did you do?
WOD for Sunday, May 08, 2022
GymnasticsVoimistelutunti, teema vaihtelee Metcon4 x E10MOM 30 wb 400 m run 500/450 m row
WOD for Saturday, May 07, 2022
Vedä ja työnnä6 x E3MOM superset of: 3 weighted pull up 8-10 diamond push up Sled push4-5 rounds 80 m sled push Rest as needed between efforts Go fast!
WOD for Friday, May 06, 2022
LepopäiväRest day - what did you do?
WOD for Thursday, May 05, 2022
Metcon6 x E5MOM 500/450 row 10 back squat 100/60 kg
WOD for Wednesday, May 04, 2022
Vedä ja työnnä5 x E3MOM 5 (deficit) kipping hspu 6-8 kipping pull up /c2b /bmu Quality work4-5 rounds for quality 1-2 rope climb (legless) 2 wall climb 15 kb swing 32/24 kg
WOD for Tuesday, May 03, 2022
Clean complex8 x E2MOM Hang clean + clean AMRAP15AMRAP15 10 shoulder to over head 50/35 kg 8 box jump 200 m run
WOD for Monday, May 02, 2022
LepopäiväRest day - what did you do?
huhtikuu 2022
WOD for Sunday, May 01, 2022
Weighted pull up6 x 4 weighted pull up leave one rep in the tank rest 3 min btw sets Quality work3-4 rounds for quality 8+8 db bulgarian split squat (add weight to previous time) 10 [...]
WOD for Saturday, Apr 30, 2022
Partner Holleyman30 min AMRAP of RX: 5 Wallball 20/14lbs 3 Hand Stand Push Up 1 Power Clean 100/70 kg One works (1 round) while the other rests. The score is the amount of rounds done. [...]
WOD for Friday, Apr 29, 2022
LepopäiväRest day - what did you do?
WOD for Thursday, Apr 28, 2022
Back Squat4 x 8 back squat leave one rep in the tank rest 3-4 min btw sets 21-15-921-15-9 deadlift 80/55 kg ring push up/ push up 400 m run Tc 15 min
WOD for Wednesday, Apr 27, 2022
Push press3-3-6-6 push press rest 3-4 min btw sets HSPU practiceEMOM6: 1. 3 strict hspu 2. 25 sec max kipping pull up/c2b /bmu rest 3 min EMOM6: 1. 6-10 kipping hspu 2. 25 sec max [...]
WOD for Tuesday, Apr 26, 2022
Snatch8 x E2MOM Hang snatch+snatch EMOM15EMOM15 5 ohs 20 kb swing 24/16 kg 40 du