WOD for Sunday, Oct 31, 2021
Bench pressBench press 6 x 4 E3MOM leave two reps in the tank Metcon4 x 3 min on/1 min off, alternating between: A) 10 db push press 15 air squat 30 du B) 10 burpee [...]
lokakuu 2021
WOD for Saturday, Oct 30, 2021
Pull upPull up 6 x 4 E2MOM leave two reps in the tank AMRAP20AMRAP 20: 1 min easyish ergo / shuttle run 15 box jump (step down) 6-12 t2b 3-6 (deficit) kipping hspu Steady pace!!!
WOD for Friday, Oct 29, 2021
LepopäiväRest day - what did you do?
WOD for Thursday, Oct 28, 2021
Back SquatBack squat 6 x 8 E2MOM leave two reps in the tank EMOM16EMOM 16: 20+20 sec. 1-leg glute bridge with db 20+20 sec. 1-leg deadlift with db 40 sec. renegade row with two db´s [...]
WOD for Wednesday, Oct 27, 2021
Metcon6 x 5 min on/ 2 min off A) 500/400 m row + amrap of Cindy (5 pull up, 10 push up, 15 air squat) B) 500/400 m row + amrap of: 5 t2b 10 [...]
WOD for Tuesday, Oct 26, 2021
Snatch complex8 - 10 x E90SEC power snatch + hang snatch (1+1) Metcon21-15-9 thruster 42,5/ 30 kg cal row tc 8min
WOD for Monday, Oct 25, 2021
LepopäiväRest day - what did you do?
WOD for Sunday, Oct 24, 2021
Pull upPull up 4 x 4 E3MOM leave two reps in the tank Metcon4 x 4 min on / 1min off alternating between: A) 8-10 push up 15 kb swing 24/16 kg 30 du B) [...]
WOD for Saturday, Oct 23, 2021
Mavea ja kantoa8 x E2MOM odd: 8 deadlift even: 40 m kb front rack carry Quality Saturday3 rounds for quality: 6 strict t2b 6-8 rower hamstring curl 8+8 weighted bulgarian split squat
WOD for Friday, Oct 22, 2021
LepopäiväRest day - what did you do?
WOD for Thursday, Oct 21, 2021
Bench pressBench press 4 x 4 E3MOM leave two reps in the tank AMRAP15AMRAP15 10+10 db snatch 45/30 lbs 10 box step over 10 abmat sit up
WOD for Wednesday, Oct 20, 2021
Back SquatBack squat 4 x 8 E2MOM leave two reps in the tank Voikka metcon2 x 7 min on / 3 min off A) 1-2 rope climb 30 crossbody mountain climber 40 du / 60 [...]
WOD for Tuesday, Oct 19, 2021
Clean complex8-10 x e90sec - power clean + hang clean Metcon21-15-9 s2o 50/35 kg burpee Tc 8 min
WOD for Monday, Oct 18, 2021
LepopäiväRest day - what did you do?
WOD for Sunday, Oct 17, 2021
Weston5 Rounds For Time: • 1000m Row • 200m Farmer's Carry (2x45/25) • 50m Waiters Walk-Right Arm (45/35) • 50m Waiters Walk-Left (45/35)
WOD for Saturday, Oct 16, 2021
Deadlift 1 RMDeadlift find 1 RM of the day AMRAP6AMRAP6 6 t2b 25 du
WOD for Friday, Oct 15, 2021
LepopäiväRest day - what did you do?
WOD for Thursday, Oct 14, 2021
Ring progression8 x E2MOM 3 ring pull up 3-6 ring dip Core tabataTABATA (8 x 20s on / 10s off) pike leg lifts arch rocks Metcon3 rounds for time: 30 thruster 20/15 kg 400 m [...]
WOD for Wednesday, Oct 13, 2021
Front squatFront squat find 1 RM of the day RowingFor time: 500 m row