WOD for Tuesday, Sep 08, 2020
Hang clean3 x 2 3 x 1 *Can be heavy mut no max outs. Safe lifts! AMRAP88min amrap 10 db snatch 5 box jump 5 burpee choose a heavy weight
syyskuu 2020
WOD for Monday, Sep 07, 2020
LepopäiväRestday - What did you do?
WOD for Sunday, Sep 06, 2020
Handstand skillsEMOM6 1. 3+3 bottom up press & 3+3 windmills 2. 25+25 sec one arm bottom up hold walk 3. 20+20 sec Banded lateral plank walk EMOM8 1. Kicks to wall assisted handstand (Kick up, [...]
WOD for Saturday, Sep 05, 2020
Paused back squats2 x 3 2 x 2 *New set every 3 minutes *One clear second on the bottom *Leave 2 reps in the tank Accessories3 - 4 rounds max reps toes to bar 40m [...]
WOD for Friday, Sep 04, 2020
LepopäiväRestday - What did you do?
WOD for Thursday, Sep 03, 2020
Bench press3 x 4 *Leave 2 reps in the tank *All the sets with same weight *Rest 3-4 minutes between sets "Kympin kimppa" ish10 rounds for time: 1 rope climb 5 push ups 12 air [...]
WOD for Wednesday, Sep 02, 2020
Chin up EMOM7 x 4 *Leave 2-3 reps in the tank AMRAP with partnerAMRAP20 (ygig) 400m row (200+200) 400m run (200+200)
elokuu 2020
WOD for Tuesday, Sep 01, 2020
Hang snatch3 x 2 3 x 1 *Can be heavy but no maximum attempts. Safe lifts! Front squat5 x 2 *Leave 2 reps in the tank *All the sets with same weight *Rest 3 minutes [...]
WOD for Monday, Aug 31, 2020
LepopäiväRestday - What did you do?
WOD for Sunday, Aug 30, 2020
Bodybuilding<31. 3 rounds for quality 3/3 turkish get ups 10/10 side lying rotator cuffs 10/10 hollow flies 2. 3 rounds for quality 10/10 banded hamstring curls 10 bent over row 20 back extensions 3. 3 [...]
WOD for Saturday, Aug 29, 2020
Picking pointsPicking points *in teams of 3-4 0:00-07:00 Machines (2 machines per team) 07:00-14:00 Pulling 14:00-21:00 Pushing 21:00-28:00 Squatting 28:00-35:00 Machines (2 machines per team) POINTS Machines: 1 calorie = 1 point Pulling: 1 Bar [...]
WOD for Friday, Aug 28, 2020
LepopäiväRestday - What did you do?
WOD for Thursday, Aug 27, 2020
KalsuFor Time 100 Thrusters (135/95 lb) 5 Burpees to start and at the top of every minute Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. At the [...]
WOD for Wednesday, Aug 26, 2020
Easy conditioningEMOM35 Row Farmers carry Bike Sled push (light and no running!) Rest *You should be able to talk while you move.
WOD for Tuesday, Aug 25, 2020
Hang power cleans4 x 3 *no bouncing from the tighs. Keep it light and snappy. Paused split jerks4 x 3 paused split jerks *3 sec pause on the split. Light weights!
WOD for Monday, Aug 24, 2020
LEPOPÄIVÄ
WOD for Sunday, Aug 23, 2020
ConditioningEMOM36 Bike DB hang squat snatches (alternating) Row KB hang clean & jerks (alternating) Burpees Rest *Set up the equipments to a line so you can do the wod in a flow. Everyone does not [...]
WOD for Saturday, Aug 22, 2020
Deadlift 1RMFind your one rep max! Belt and good attitude on! *Warm up well before starting with barbell. First sets with a barbell can be a bit longer 3-5 but when weights get heavier move [...]
WOD for Friday, Aug 21, 2020
LEPOPÄIVÄ