WOD for Tuesday, Oct 22, 2019
Imperium Extra Core Workout X3 rounds of - 40 m double kettle bell front rack carry - 30 sec of plank with weight transfer - 30 sec of hollow flies Rest 90 sec between rounds [...]
lokakuu 2019
WOD for Monday, Oct 21, 2019
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Oct 20, 2019
Therapy sunday: Session 14 rounds for quality - 5-8 strict pull up - 12 d-ball over the shoulder - 5-8 dumbbell bench press - 20m low sled push - rest as needed Therapy sunday: Session [...]
WOD for Saturday, Oct 19, 2019
Crossfit Games Open 20.2RX & Masters 35 to 54 Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50/35-lb. dumbbells. (22,5 & 15 in Kg) Scaled & [...]
WOD for Friday, Oct 18, 2019
Rest dayRest day: Recovery work and mobility
WOD for Thursday, Oct 17, 2019
Back squatFind a heavy set of three. Hissillä ylös ja painovoimalla alasCash in: 3 rope climbs Then 5 rounds for time - 2 wall climbs - 12 wall balls
WOD for Wednesday, Oct 16, 2019
2 x 15min amrapsA: 12 cal row 10 db box step overs (pick weight) 8 kb swings 24/16kg 5min rest in between rounds B: 12 db snatch (pick weight) 10 db overhead lunges L 10 [...]
WOD for Tuesday, Oct 15, 2019
Imperium Extra Core Workout IX4 rounds for time - 20 sec wall facing hs hold - 20 sec plank - 20 sec side plank (20 sec on both sides) Rest as little as possible A [...]
WOD for Monday, Oct 14, 2019
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Oct 13, 2019
DeadliftDeadlift E2MOM - 8 x 3 Last 5-6 sets with the same weight. Leave a few reps in the tank. Sundays are made for quality3-4 Rounds for quality - 8+8 hollow body single arm flies [...]
WOD for Saturday, Oct 12, 2019
Open 20.110 rounds for time of: 8 ground-to-overheads 10 bar-facing burpees ♀ 65 lb. ♂ 95 lb. Time cap: 15 minutes Rx’d (Rx’d Ages 16-54) ♀ 65 lb. ♂ 95 lb. Scaled (Scaled Ages 16-54) [...]
WOD for Friday, Oct 11, 2019
ENDURANCE VKO 41Intervalls: 4 RNDS: 4 min row (hard) 2 min bike (recovery) 2 min rest
WOD for Thursday, Oct 10, 2019
Muy caliente metcon4 x 6min amraps alternating between A & B with 3 min rest between rounds A: 8 pull-ups 12 burpees 15/12 cal row B: 8 power cleans 50/35kg 12 wb's 30 du's
WOD for Tuesday, Oct 08, 2019
Imperium Extra Core Workout VIII2-3 rounds of - 10 v-ups - 20 sec hollow hold - 20 sec arch hold - 20 leg lifts - 30 heel touches Unbroken if possible 1-2 minute rest between [...]
WOD for Monday, Oct 07, 2019
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Oct 06, 2019
Thruster 5 x 3Thruster 5 x 3 Advanced take first rep from ground. Helen3 rounds for time: run 400m 21 kettlebell swings (55/35lb or 24/16kg) 12 pull-ups 10K Gymnastics: Kipping Handstand Push-UpsKipping HSPU Proggression 10K [...]
WOD for Friday, Oct 04, 2019
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 405 RNDS: 1 min assault bike 1 min rest 1 min shuttle run (15m) 1 min rest 1 min row 1 min rest GO HARD!
WOD for Thursday, Oct 03, 2019
Weighted pull-upsWeighted pull-ups 4 x 3 Taivas varjele mitkä amrapit!2 x 8 min amrap / 2min rest Aaa) 8-10 pull-ups 40m d-ball carry 30 du's Bee) 8 kb thrusters 8+8 kb front rack walking lungs [...]
WOD for Wednesday, Oct 02, 2019
OHSOHS 5x4 Emphasis on the word "Heavy"4-5 rounds of - 20 Heavy db snatches - 8-10 T2B's Rest 60sec between rounds.