WOD for Saturday, Jan 02, 2021
Push presspush press - 6 x 2 *keep 1 rep in the tank Freddy’s Revenge5 Rounds: 5 Shoulder to Overhead 185/125-lbs (scale to 75 % of 1 rep max, starting from the rack is allowed) [...]
tammikuu 2021
joulukuu 2020
WOD for Friday, Jan 01, 2021
LepopäiväRestday - What did you do?
WOD for Thursday, Dec 31, 2020
McGhee30 min AMRAP: 5 deadlifts, 275 lbs/185 lbs or 125 kg/87,5 kg 13 push-ups 9 box jumps, 24 inch/20 inch or 60 cm/50cm
WOD for Wednesday, Dec 30, 2020
Gymnastics practice5 x Every 2 minutes 3-10 muscle ups / pull ups (jumping mu’s from box/ Bands are ok for mu’s too) Metcon5 rounds for time of: 10 weighted abmat sit ups 1-2 rope climb [...]
WOD for Tuesday, Dec 29, 2020
Snatchpower snatch + ohs - 5 x (2+2) AMRAP77min amrap 6 t2b 30-50 du
WOD for Monday, Dec 28, 2020
LepopäiväRestday - What did you do?
WOD for Sunday, Dec 27, 2020
Squat & row6 x e5mom 10 back squat 100/65kg 500m row
WOD for Saturday, Dec 26, 2020
Pull & Push6 x e3mom 1-2 rope climb 8-10 bench press advanced can do legless rope climbs Jesus that's a lot of burpees50 box-over-burpees for time.
WOD for Friday, Dec 25, 2020
LepopäiväRestday - What did you do?
WOD for Thursday, Dec 24, 2020
The SevenSeven rounds of: 7 Handstand push-ups 7 thrusters, 135 lbs/95 lbs or 60 kg/42,5 kg 7 Knees to elbows 7 deadlifts, 245 lbs/165 or 110 kg/75 kg 7 burpees 7 kettlebell swings, 2 pood/1,5 [...]
WOD for Wednesday, Dec 23, 2020
Gymnastics practice5 x Every 2 minutes 3-10 muscle ups / pull ups (jumping mu’s from box/ Bands are ok for mu’s too) Gymnastics conditioning3 rounds for time / 1 min rest between rounds 10 V [...]
WOD for Tuesday, Dec 22, 2020
Power cleans & split jerkspower clean + split jerk - 5 x (2+2) Power cleansfor time: 50 power clean (80/50kg) 10min time cap
WOD for Monday, Dec 21, 2020
LepopäiväRestday - What did you do?
WOD for Sunday, Dec 20, 2020
AMRAPS3 x 6min amrap with two db`s / rest 6min A) 9 db hang clean 9 cal row/ bike erg/ assault bike B) 15 db thruster 15 cal row/ bike erg/ assault bike C) 21 [...]
WOD for Saturday, Dec 19, 2020
OHSohs - 6 x 2 *keep 1 rep in the tank Squat & push3 rounds for time: 20 back squat 60/40kg 20 push up
WOD for Friday, Dec 18, 2020
LepopäiväRestday - What did you do?
WOD for Thursday, Dec 17, 2020
Gymnastics practise5 x Every 2 minutes 3-10 muscle ups / pull ups (jumping mu’s from box/ Bands are ok for mu’s too) Metcon12min amrap 2 rope climb 8 box jump 15 hollow rock
WOD for Wednesday, Dec 16, 2020
ThrustersEMOM8 3 thruster *keep 2 reps in the tank Metcon4 rounds for time of: 6-8 tng deadlift 40m kb front rack carry/ d-ball carry 15 wall ball 12min time cap
WOD for Tuesday, Dec 15, 2020
Power snatchespower snatch - 5 x 2 Push & Pull12 min alternating odd: 3-5 pull up even: 3-5 hspu advanced odd: 5-10 kipping pull up even: 5-10 kipping hspu