WOD for Friday, Nov 06, 2020
LepopäiväRestday - What did you do?
marraskuu 2020
WOD for Thursday, Nov 05, 2020
3RM deadlift3 rep max deadlift 500m rowRow 500m for time.
WOD for Wednesday, Nov 04, 2020
1RM bench press1 rep max bench press 2RM bench press2 rep max bench press Conditioning4 rounds for time (+quality!) 1-2 Rope climb 10 Burpees to target 5-15 T2b *Rest 1 minute between rounds *t2b unbroken [...]
WOD for Tuesday, Nov 03, 2020
Hang snatches6-8 x 2 hang snatch *above knee & below knee Front squatsfront squat 4 x 2 three one second pauses keep one rep in the tank
WOD for Monday, Nov 02, 2020
LepopäiväRestday - What did you do?
lokakuu 2020
WOD for Sunday, Nov 01, 2020
Deadliftsdeadlift 6 x 4 5 second count on the way down *one rep in the tank! Chin upsweighted chin up e3mom 2 x 2 2 x 1 *one rep in the tank!
WOD for Saturday, Oct 31, 2020
Split jerks6 x 3 *quality reps, no fails" Machine intervals6 x 1min work/ 1min rest - row / assault bike/ bike erg
WOD for Friday, Oct 30, 2020
LepopäiväRestday - What did you do?
WOD for Thursday, Oct 29, 2020
Front squatfront squat 3 x 3 *two reps in the tank 3 x 2 *one rep in the tank three one second pauses: above the parallel, bottom, above the parallel. Upside down skillsEvery 90 sec [...]
WOD for Wednesday, Oct 28, 2020
Conditioning30min amrap 20/15cal row 3-5 pull up/ c2b 6-10 push up 40m farmers walk *all sets unbroken!
WOD for Tuesday, Oct 27, 2020
2-position cleans6-8 x 2-position clean - floor/ above knee Conditioning3 rounds of 400m run 21 kb swing 24/16kg 12 t2b time cap 12min
WOD for Monday, Oct 26, 2020
LepopäiväRestday - What did you do?
WOD for Sunday, Oct 25, 2020
GymnasticsKipping fundamentals for quality: 3 rounds of 10 Lat pull downs (band + stick) 10 hollow position drill with band 10 hollow rocks https://www.youtube.com/watch?time_continue=21&v=_zadXjlskmk&feature=emb_title Kipping / Kipping pull ups5 x Every 90 seconds Choose the [...]
WOD for Saturday, Oct 24, 2020
Deadliftsdeadlift 4 x 5 5 second count on way down *2 reps in the tank *advanced can do deficit deadlifts Conditioning6 x 90sec row - rest 2min between efforts - try to keep the same [...]
WOD for Friday, Oct 23, 2020
LepopäiväRestday - What did you do?
WOD for Thursday, Oct 22, 2020
Pause front squatsfront squat 6 x 3 *three one second pauses *1 rep in the tank *rest 3 minutes between sets Split jerk & carry 14emom Odd: 4-5 push jerk even: 40m farmers carry kb’s/db’s [...]
WOD for Wednesday, Oct 21, 2020
Chin upsE3MOM 2 x 3 2 x 2 *1 rep in the tank "The Chief"5x3min, 1min rest between: 3 power clean (60/40kg) 6 push-up 9 squat
WOD for Tuesday, Oct 20, 2020
2-position snatch6-8 x 2-position snatch *floor + above the knee Accessories3-4 rounds 8+8 single leg kb deadlift 3+3 pallof press (2sec hold) 20-30 russian twist rest as needed between rounds
WOD for Monday, Oct 19, 2020
LepopäiväRestday - What did you do?