WOD for Sunday, Aug 15, 2021
Jerry1600 m run 2000 m row 1600 m run Timecap 25 min Double TabataCore tabata I (8 x 20 s. on / 10 s. off) 1. dead bug hold 2. arch rock Rest 2 min [...]
elokuu 2021
WOD for Saturday, Aug 14, 2021
Liikeparitreeni14 x E60SEC odd: 4 push press even: 4 weighted / strict chin up 21-15-921-15-9 deadlift 100/65 kg double db push press (pick weight) 400 m run Time cap 15 min.
WOD for Friday, Aug 13, 2021
LepopäiväRest day - what did you do?
WOD for Thursday, Aug 12, 2021
Back Squat4 x 5 Back squat tempo 3010= 3 s. down leave one rep in the tank rest 3-4 min between sets Metcon3 - 4 rounds 10 bench press / challenging push up 40 m [...]
WOD for Wednesday, Aug 11, 2021
HSPU practiceHSPU skill work for 5 -10min And then E2MOM 4 x 8-12 Kipping HSPU add a rep or two from previous HSPU workout EMOM20EMOM 20: 1. 30 - 40 du 2. 10 c2b / [...]
WOD for Tuesday, Aug 10, 2021
Hang cleanEMOM 10 x 2 Hang Clean Tankoralli4 - 5 rounds 8 - 10 power clean and jerk 60/40kg 200m run rest 1 min between rounds
WOD for Monday, Aug 09, 2021
LepopäiväRest day - what did you do?
WOD for Sunday, Aug 08, 2021
HSPU practiceHSPU skill work for 5-10min and then 4 x E2MOM 6 - 10 kipping hspu add reps from previous HSPU workout SouteluaFor time: 2 km row Time cap 10 min.
WOD for Saturday, Aug 07, 2021
Deadlift4 x 4 Deadlift tempo 3010 = 3 s. down leave two reps in the tank rest 3 minutes between sets use straps if you have them advanced may do snatch grip deadlifts All out!4-6 [...]
WOD for Friday, Aug 06, 2021
LepopäiväRest day - what did you do?
WOD for Thursday, Aug 05, 2021
Push jerk5 x 3 Push jerk leave one rep in the tank rest 3 minutes between sets Laatua4 rounds for quality: 8 double db seated shoulder press 8+8 double db gorilla row alternating 12 pike [...]
WOD for Wednesday, Aug 04, 2021
Back Squat4 x 4 Back Squat tempo 0310 = 3 s. down leave two reps in the tank rest 3 minutes between sets Metcon5 rounds for time: 8 + 8 single arm db hang squat [...]
WOD for Tuesday, Aug 03, 2021
Snatch complexE90SEC 8 x Snatch + Hang snatch (1+1) OHS5 x 2 Overhead squat leave one rep in the tank rest 2-3 minutes between sets
WOD for Monday, Aug 02, 2021
LepopäiväRest day - what did you do?
heinäkuu 2021
WOD for Sunday, Aug 01, 2021
Työnnä ja vedä10 x E90SEC odd: 5 push press even: 5 weighted / strict chin up Metcon3 rounds for time 15 shoulder to overhead 50/30 kg 15 back squat (advanced front squat) 15/12 cal row [...]
WOD for Saturday, Jul 31, 2021
Keuhkoralli5 rounds for time: 20 wallball 30 alternating DB snatch 45/25 lbs 400 m run rest 1-2 min between rounds
WOD for Friday, Jul 30, 2021
LepopäiväRest day - what did you do?
WOD for Thursday, Jul 29, 2021
Back Squat3 x 5 Back squat tempo 3010 = 3 s. down leave two reps in the tank rest 3 min. between sets Quality work3-4 rounds for quality: 5-8 bodyweight dip 8+8 single leg DB [...]
WOD for Tuesday, Jul 27, 2021
Clean complexE90SEC 8 x Clean+Hang clean (1+1) 9-7-55 rounds for time 9 deadlift 60/40kg 7 hang power clean 5 t2b Timecap 10min