WOD for Wednesday, Dec 08, 2021
Push jerk7 x E2MOM 4-5 Touch and go push jerk AMRAP9AMRAP9 9 double kb push jerk 9 box jump 5-9 knees to elbows
joulukuu 2021
WOD for Tuesday, Dec 07, 2021
Snatch6-8 x 2-position snatch floor above knee Overhead Squat5 x 3 OHS leave one rep in the tank rest as needed between sets
WOD for Monday, Dec 06, 2021
LepopäiväRest day - what did you do?
WOD for Sunday, Dec 05, 2021
Metcon4 x 60 sec of work/ 60 sec rest 10 db thruster 45/35 lbs + 5 m shuttle run row 9 hang power clean 70/50 kg + bar over burpee rest
WOD for Saturday, Dec 04, 2021
EMOM205 rounds of: 3 pause front squat 20+20m single kb front rack carry 10-15 ring push up/ push up rest Quality workAMRAP10 for quality 8+8 banded birddog row 20 crunch 15+15 half kneeling medal rotational [...]
WOD for Friday, Dec 03, 2021
LepopäiväRest day - what did you do?
WOD for Thursday, Dec 02, 2021
Pull up3x E3MOM 10 Pull up Metcon5 rounds for time: 12 deadlift 70/50 kg 80 m farmers carry kb or db Tc 11 min
marraskuu 2021
WOD for Wednesday, Dec 01, 2021
Overhead SquatOHS 6 x 4 leave one rep in the tank rest as needed between sets AMRAP10AMRAP10 10 bar facing burpee 10 ohs 40/30 kg 5-10 t2b
WOD for Tuesday, Nov 30, 2021
Weightlifting8 x E2MOM hang power clean + push jerk (4+4) Metcon5 rounds of: min power clean 70/45 kg machine for cal rest aim to get same amount of reps and calories each round
WOD for Monday, Nov 29, 2021
LepopäiväRest day - what did you do?
WOD for Sunday, Nov 28, 2021
Metcon3-4 rounds of 60 sec work/ 60 sec rest 15 deadlift 60/40 kg + bar over burpee 10 push jerk + air squat kb swing 32/ 24 kg rest
WOD for Saturday, Nov 27, 2021
Pull up3 x E3MOM 9 Pull up Team AMRAPAMRAP15 in teams of 3 1 person on machine 1 person OH hold with plate 15/ 10 kg 1 person air squat score: Cal + air squats [...]
WOD for Friday, Nov 26, 2021
LepopäiväRest day - what did you do?
WOD for Thursday, Nov 25, 2021
Deadlift8 x E90SEC 4 touch and go deadlift leave two reps in the tank no bouncing! Quality workAMRAP20 FOR QUALITY 8+8 box step down (slow eccentric) 8+8 one leg kb clean 8+8 one leg glute [...]
WOD for Wednesday, Nov 24, 2021
Push jerk7 x E2MOM 3-4 touch and go push jerk Metcon5 rounds for time: 10 double kb clean (pick weight) 60 m farmers walk Tc 9 min
WOD for Tuesday, Nov 23, 2021
3-position snatch6-8 x 3-position snatch floor, below knee, above knee Overhead SquatOHS 2 x 5 2 x 3 leave two reps in the tank rest as needed between sets
WOD for Monday, Nov 22, 2021
LepopäiväRest day - what did you do?
WOD for Sunday, Nov 21, 2021
Metcon3-4 rounds 60 sec work/ 90 sec rest 15 hang power clean 60/ 40 kg + bar over burpee 15 wall ball + wall ball clean 15 goblet squat + kb swing 32/ 24 kg [...]
WOD for Saturday, Nov 20, 2021
EMOM16EMOM16 4 pause front squat 15-20 hollow rock 10-15 double kb push press (pick weight) rest Core12 x 30 s on/ 20 s off Side plank rotation with db (R) Side plank rotation with db [...]