WOD for Wednesday, Jul 07, 2021
Front squat5 x 3 Front Squat -leave one rep in the tank -rest 3 minutes between sets AMRAP12 min. AMRAP 10+10 single DB OH walking lunge 5-8 pull up 8 burpee
heinäkuu 2021
WOD for Tuesday, Jul 06, 2021
Snatch complex6 x Power snatch + ohs + snatch balance (2+1+1) Snatch5 x 1 Snatch -Rest as needed between lifts -No fails!
WOD for Monday, Jul 05, 2021
LepopäiväRest day - what did you do?
WOD for Sunday, Jul 04, 2021
Liikeparitreeni4 rounds 8+8 double DB bulgarian split squat - rest 60 sec 8 bw dip/ ring dip - rest 60 sec Huutohengitys4 x E4MOM 9 thruster 50/35kg 40m sled push
WOD for Saturday, Jul 03, 2021
"The Ghost" "The Ghost" 6 rounds of: 1 minute of Rowing 1 minute of Burpees 1 minute of Double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total [...]
WOD for Friday, Jul 02, 2021
LepopäiväRest day - what did you do?
kesäkuu 2021
WOD for Thursday, Jul 01, 2021
Front squatFront squat 2 x 4 -leave two reps in the tank -rest 3 minutes between sets Pause front squatPause front squat 2 x 2 -one sec pause in the bottom -leave two reps in [...]
WOD for Wednesday, Jun 30, 2021
C2BWeighted chest to bar pull up E2MOM 5 x 3 Kipping pull up practice10-15 min kipping pull up practice Keskivartalojuoksu15 min. AMRAP 1-2-3... rope climb 7 t2b / GHD sit-up 200 m run
WOD for Tuesday, Jun 29, 2021
Clean&Jerk Complex8 x E90SEC Power clean + jerk (2+2) -use moderate weight Clean&Jerk Complex 2Clean & jerk 5 x (1+1) -rest as needed between sets -no fails!
WOD for Saturday, Jun 26, 2021
LepopäiväRest day - what did you do?
WOD for Friday, Jun 25, 2021
"Hidalgo" with less runningFor time: run 1,6K rest 2min 20 full clean @ 60/42,5kg 20 box jump 20 walking lunge with 20kg plate overhead 20 box jump 20 full clean rest 2 min run 1,6K
WOD for Thursday, Jun 24, 2021
Pistol squat skill practice12 min. Pistol squat skill practice And then: EMOM8 12 Pistol squat alternating 15+15 sec. 1-arm plank hold Parijumppa2 rounds with partner 50 cal row/assault bike/bike erg 40 t2b
WOD for Wednesday, Jun 23, 2021
Vedä ja työnnä10 x E2MOM Odd: 5-6 Deadlift Even: 10-14 Push up Advanced: Ring push up Push press & swingFor time: 30-20-10 DB push press 45/25 lbs KB swing 32/24 kg Timecap 7 min.
WOD for Tuesday, Jun 22, 2021
Snatch complexSnatch + Hang snatch 6 x (2+1) -use moderate weight Overhead SquatOverhead squat 5 x 3 -leave one rep in the tank -rest 2-3 minutes between sets
WOD for Monday, Jun 21, 2021
LepopäiväRest day - what did you do?
WOD for Sunday, Jun 20, 2021
Parijumppa30 min with partner 60 power clean 60/40 kg 20 bar over burpee 70 front squat 20 bar over burpee 80 deadlift 20 bar over burpee Rest of the time 200 m run, you go [...]
WOD for Saturday, Jun 19, 2021
Shoulder PressShoulder Press 4 x 10 -leave two reps in the tank -rest 3 minutes between sets Quality Saturday3-4 rounds for quality 8+8 front rack walking lunge (KB or barbell) 10 DB bench press 12+12 [...]
WOD for Friday, Jun 18, 2021
LepopäiväRest day - what did you do?
WOD for Thursday, Jun 17, 2021
Ring dip skill practice10 min. ring dip skill practice Then EMOM9 1. max ring support hold 2. max L-hang 3. rest EMOMEMOM14-18 Odd: 10-12 double KB/DB deadlift Even: 15-18 wall ball