WOD for Thursday, Sep 23, 2021
Ring progression6 x E2MOM 1. max chest to ring hold 2. 15 s ring support hold into 15 s ring bottom hold Ring plank progression4 x E2MOM 15+15 sec 1-arm ring plank hold 10!For time: [...]
syyskuu 2021
WOD for Wednesday, Sep 22, 2021
Box jump5 x 2 High box jump Pause back squat5 x 2 Pause back squat leave two reps in the tank rest 3 minutes between sets RowingRow for meters 4 x 30 sec on/ 30 [...]
WOD for Tuesday, Sep 21, 2021
Tall clean5 x 3 Tall clean Power clean & jerk6-8 x 2 Power clean & jerk (1+1)
WOD for Sunday, Sep 19, 2021
NateAMRAP 20 minutes: 2 Muscle Ups 4 Handstand Push Ups 8 KB Swings 32/24kg Scaled NateAMRAP20 4 c2b/ pull up 1-2 wall climb with 2 sec hold at the top 8 kb swing 32/24 kg
WOD for Saturday, Sep 18, 2021
Front squat4 x 2 Front squat tempo 3010 leave one rep in the tank rest 4 minutes between sets Push jerk3 x 2 Push jerk 3 x 1 Push jerk leave one rep in the [...]
WOD for Friday, Sep 17, 2021
LepopäiväRest day - what did you do?
WOD for Thursday, Sep 16, 2021
EMOM30EMOM 30 3-10 pull up/ c2b / bmu 4-12 hspu 1-3 rope climb 15/12 cal row / ergo bike (12/10 cal assault bike) rest Quality work3 rounds for quality 6-8 inverted ring row 6-8 body [...]
WOD for Wednesday, Sep 15, 2021
Deadlift5 x 3 Deadlift tempo 3010 leave one rep in the tank rest 3 minutes between sets Metcon3 rounds for time 20 box over burpee 400 m run Time cap 13 min
WOD for Tuesday, Sep 14, 2021
Snatch balanceSnatch balance in 10-15 minutes find heavy single Hi-hang snatchE90SEC 10 x 2 Hi-hang snatch
WOD for Monday, Sep 13, 2021
LepopäiväRest day - what did you do?
WOD for Sunday, Sep 12, 2021
AMRAP30AMRAP30 5 pull up 7 box jump 9+9 db snatch 12/10 cal row
WOD for Saturday, Sep 11, 2021
Front squat6 x 3 Front squat tempo 3010 leave one rep in the tank rest 3-4 min between sets Push pressE2MOM 6 x 2 Push press
WOD for Friday, Sep 10, 2021
LepopäiväRest day - what did you do?
WOD for Thursday, Sep 09, 2021
Max effort intervals3-4 rounds 40 sec hang power clean 40 sec rest 40 sec goblet squat 40 sec rest 40 sec row/ assault bike rest 4 min between rounds Cool down5-10 min of easy bike [...]
WOD for Wednesday, Sep 08, 2021
Pull up/ c2b/ mu practice10 min. kipping pull up/c2b /mu practice And then: 7 x E75SEC 6-12 pull up/ c2b/ mu add reps from previous workout AMRAP10AMRAP10 10+10 cross body mountain climbers 15 kb swing [...]
WOD for Tuesday, Sep 07, 2021
Power cleanEMOM 8-10 x 1 Power clean 21-15-93 rounds for time 21-15-9 Power clean 70/45 kg 400 m run Time cap 15 min
WOD for Monday, Sep 06, 2021
LepopäiväRest day- what did you do?
WOD for Sunday, Sep 05, 2021
Pull up/c2b/mu practice10 min. kipping pull up / c2b / mu practice And then: E90SEC 6 x 5-10 pull up / c2b / mu add reps from previous workout Quality work3-4 rounds for quality 8 [...]
WOD for Saturday, Sep 04, 2021
Front squat6 x 2 Front squat tempo 3010 leave two reps in the tank rest 3 minutes between sets AMRAP15AMRAP 15 40 du / 60 su 10 x alt. pistol squat 10 m hand stand [...]