WOD for Tuesday, Apr 05, 2022
2-position clean8 x E2MOM 2 -position clean (hi-hang + above knee) Metcon4-5 rounds for time 10 power clean 40/30 kg 10 front squat 10 s2o Tc 12 min
huhtikuu 2022
WOD for Sunday, Apr 03, 2022
GymnasticsVoimistelutunti, teema vaihtelee Liikepari4 rounds 10 bench press - rest 90 sec 2 rope climb - rest 90 sec Metcon5 rounds for time 15 db snatch 45/25 lbs 15 db box step up Tc 13 [...]
WOD for Saturday, Apr 02, 2022
Metcon5 rounds for time 10 clean and jerk 50/35 kg 20 kb swing 24/16 kg 25/18 cal erg Tc 20 min Core12 x 40 sec on / 20 sec off (12min): plank with leg raises [...]
maaliskuu 2022
WOD for Friday, Apr 01, 2022
LepopäiväRest day - what did you do?
WOD for Thursday, Mar 31, 2022
Liikepari4 rounds 8+8 double kb front rack walking lunge - 90 sec rest 10 snatch grip barbell row - 90 sec rest MetconAMRAP14 with partner (YGIG per round): 6 double kb hang power clean @ [...]
WOD for Wednesday, Mar 30, 2022
Liikepari4 rounds 8 push press - rest 90 sec 15-20 heavy kb swing - rest 90 sec 1 sec pause to stabilize at the top of the push press go for heavy kb swings MetconFor [...]
WOD for Tuesday, Mar 29, 2022
2- position snatch8 x E2MOM 2- position snatch (hi-hang + above knee) Overhead Squat4 x 4 OHS rest as needed
WOD for Monday, Mar 28, 2022
LepopäiväRest day - what did you do?
WOD for Sunday, Mar 27, 2022
GymnasticsVoimistelutunti, teema vaihtelee Liikepari4 rounds of: 8-10 db bench press - rest 90 sec 8-10 + 8-10 single leg deadlift with two db`s - rest 90 sec Metcon30-20-10 db thruster 45/25 lbs cal row (cal [...]
WOD for Saturday, Mar 26, 2022
Kipping pull up practice10 minutes kipping pull up practice and then: EMOM 8: 1. 45 sec easy erg 2. 3-8 kipping pull up/ c2b Metcon4 x 3 min on / 1min off (A, B, A, [...]
WOD for Friday, Mar 25, 2022
LepopäiväRest day - what did you do?
WOD for Thursday, Mar 24, 2022
Liikepari4 rounds 6-8 wide grip pull-up/ inverted ring row - rest 90 sec 8-10 kb front rack cyclist squat - rest 90 sec Metcon10 rounds for time of 3 deadlift 120/80 kg 6 ring push [...]
WOD for Wednesday, Mar 23, 2022
Liikepari4 rounds of: 8-10 shoulder press - rest 90 sec 8-10 + 8-10 alternating lunge with two db`s - rest 90 sec
WOD for Tuesday, Mar 22, 2022
Hi-hang clean8 x E2MOM 2-3 hi-hang clean Metcon8 rounds for time 3 clean 80/50 kg 10/7 cal erg Tc 10 min
WOD for Monday, Mar 21, 2022
LepopäiväRest day - what did you do?
WOD for Sunday, Mar 20, 2022
GymnasticsVoimistelutunti, teema vaihtelee T2B technique10 minutes T2B technique practice and then: EMOM8: 45 sec easy erg 5-10 t2b Metcon4 rounds each with partner, you go one round I go one round! 10 alternating pistol squat [...]
WOD for Saturday, Mar 19, 2022
Liikepari4 rounds of: 10-12 db bench press - rest 90 sec 10-12+10-12 one legged deadlift with two db´s - rest 90 sec Metcon5 rounds each with partner, you go I go! 20 db push press [...]
WOD for Friday, Mar 18, 2022
LepopäiväRest day- what did you do?
WOD for Thursday, Mar 17, 2022
Liikepari4 rounds of: 8 wide grip pull up/ inverted ring row - rest 90sec 10-12 cyclist squat with two kb´s - rest 90sec Metcon7 rounds of: 7 ohs 40/30kg 7 box jump 7 ghd/abmat sit [...]