WOD for Wednesday, Jun 16, 2021
Pull upPull up E2MOM 10 x 3 AMRAP20 min. AMRAP 10 box jump 200 m run 5-7 t2b
kesäkuu 2021
WOD for Tuesday, Jun 15, 2021
Clean&Jerk Complex6 x Clean&Split jerk (2+2) -use moderate weight Back SquatBack Squat 4 x 10 leave two reps in the tank rest 3 minutes between sets
WOD for Sunday, Jun 13, 2021
Pull upEMOM8 3 strict pull up Quality Sunday3-4 rounds for quality 8+8 DB reverse lunge 10 DB shoulder press 12 V-up 40 m double KB front rack carry rest as needed between rounds
WOD for Saturday, Jun 12, 2021
Vedä ja työnnä vol. 110 x E2MOM Odd: 6-8 deadlift Even: 8-12 push up (advanced can do ring push up) Vedä ja työnnä vol. 2EMOM12 Odd: 15/12 cal row Even: 15-18 wall ball
WOD for Friday, Jun 11, 2021
LepopäiväRest day - what did you do?
WOD for Thursday, Jun 10, 2021
"Ava"In support of Ava Khalipa 5 rounds for time of - 21 g2o 42,5/30kg - run 400m Timecap: 25 min
WOD for Wednesday, Jun 09, 2021
Kipping HSPU skill practice10-15 min. kipping HSPU skill practice Then 3 x E2MOM 1. max. khspu unbroken 2. 50% of days max 3. 50% of days max Heavy breathing4 x E4MOM 20 DB snatch (pick [...]
WOD for Tuesday, Jun 08, 2021
Snatch complex6 x Snatch + Hang Snatch (1+2) Overhead SquatOHS 4 x 4 - leave two reps in the tank - rest 2-3 minutes between sets
WOD for Monday, Jun 07, 2021
LepopäiväRest day - What did you do?
WOD for Sunday, Jun 06, 2021
Tupla leukaStrict pull up 10 x EMOM - 2 strict pull up Heavy breathing3 x E6MOM 500/450 m row 10 thruster 60/40 kg
WOD for Saturday, Jun 05, 2021
Quality Saturday3-4 rounds for quality: 8 DB bench press 10+10 walking lunge 12+12 russian twist 3 wall climb Rest as needed between rounds MaajussiFor time: 400 m farmers walk 32/24 kg - every time you [...]
WOD for Friday, Jun 04, 2021
LepopäiväRest day - What did you do?
WOD for Thursday, Jun 03, 2021
Shoulder Press3 x 8 - leave two reps in the tank - rest 3 min between sets Rowing & Running5 rounds for time: 500/450 m row 400 m run Timecap 25 min
WOD for Wednesday, Jun 02, 2021
Skill practice15-20 minutes Toes to bar & Rope climb practice EMOM 25EMOM 25 5-15 t2b 5+5 1-arm devils press 22,5/15 kg 40 du 1-2 rope climb rest
toukokuu 2021
WOD for Tuesday, Jun 01, 2021
Clean&Jerk Complex6 X Clean + Hang Clean + Split Jerk (1+1+2) - use moderate weight Back Squat3 x 8 - leave two reps in the tank - rest 3 min between sets
WOD for Sunday, May 30, 2021
OHS5 x 4 Swinging sunday4 rounds of 2 wall climbs 30 kb swings 24/16 80m suitcase walk Rest 1 min between rounds.
WOD for Saturday, May 29, 2021
Chin-up6 x 4 DeliveranceIn teams of three: Row 5k for time Change the rower every minute. Time cap is 20 minutes.
WOD for Friday, May 28, 2021
LepopäiväRestday - What did you do?
WOD for Thursday, May 27, 2021
Front squats8 x E2MOM - 3 Front squats The cannonball runFor time 800m run 60 wallballs 80m run Timecap 15mins.