WOD for Friday, Aug 23, 2019
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 34Run 1200m 800m 400m 200m Rest 4min btw sets Vauhti n. 5-10sec kovempaa / 400m, kuin coopervauhti.
elokuu 2019
WOD for Thursday, Aug 22, 2019
Looks a lot easier on paper40 seconds of hardest sustainable pace of work starting every 4 minutes. 2 rounds E4MOM - row - assault bike or watt bike - row - assault bike or watt [...]
WOD for Wednesday, Aug 21, 2019
Deadlift 3RMFind your heavy deadlift 3RM of the day. Twentyone 15 & 9For time 21-15-9 reps of - Front squats with 2 kb's - Push-ups - T2B's Imperium Extra Core Workout I2 rounds of - [...]
WOD for Tuesday, Aug 20, 2019
Jerk 2RMSplit and push jerks are both ok! Tachycardia workout3 rounds for time - 400m run - 10 thrusters 60/40kg - rest 2min between rounds Timecap 15 minutes.
WOD for Monday, Aug 19, 2019
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Aug 18, 2019
"Hidalgo" with less runningFor time: run 1,6K rest 2min 20 full clean @ 60/42,5kg 20 box jump 20 walking lunge with 20kg plate overhead 20 box jump 20 full clean rest 2 min run 1,6K [...]
WOD for Saturday, Aug 17, 2019
Front squat 3-4RMFront squat 3-4 RM. Left scorebox for 3RM, right scorebox for 4RM. Advanced : Front squat 1RMFront squat 1RM. Calm before the sunday storm12 x 20s work / 10s rest - kb swings [...]
WOD for Friday, Aug 16, 2019
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 33RUN 10 x 200m fast + 200m recovery jog Ei lepoja kierrosten välissä. 200m recovery toimii ”lepona”, sen voi kävellä myös. Tavoite kiristä vauhtia aina kahden [...]
WOD for Thursday, Aug 15, 2019
Push press 5 x 25 x 2 sets of push presses. I row, therefore i amRow 4-6 x 30 seconds. - rest as needed between efforts
WOD for Wednesday, Aug 14, 2019
Pull-up 1RMFind weighted pull-up 1RM Pull-up 2RMWeighted pull-up 2RM Pull-up 3RMFind your 3RM pull-up for today. 2019 Crossfit games ringer 215-10-5 - Target burpees - OHS60/42,5kg Timecap 7 minutes.
WOD for Tuesday, Aug 13, 2019
Hang snatch 1RMFind your hang snatch 1RM of the day. Snatch 1RMFind your 1 rep max of the day. Optional workout3 rounds for time - 1-2 rope climbs - 150m row - 20 double kb [...]
WOD for Monday, Aug 12, 2019
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Aug 11, 2019
Jaksaa, jaksaa!12 x Every 90 seconds alternating between - 2 heavy deadlifts - 40m kb front rack walk No ei välttämättä jaksa!For time - 800m run - 60 wallballs - 800m run
WOD for Saturday, Aug 10, 2019
Bench pressBench press 6 x 3. 1 second pause on the last rep. A better party time than Flow9 min amrap of 2-4-6-8... Hang power cleans 80/55kg 2-4-6-8... Toes to rings 100m row
WOD for Friday, Aug 09, 2019
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 32Every 2min x 10: 12/10cal row + 10 wb 12/10cal ab + 5 devils press 2 x 30/20lbs 2min rest Every 2min x 10 12/10cal ab [...]
WOD for Thursday, Aug 08, 2019
Front squatFront squats 3 x 2. You got 99 problems, but this metcon ain't one4-5 rounds for time - 5 BMU / 8 C2B or 5 pull-ups - 50 DU's - 10 DB hang cleans [...]
WOD for Wednesday, Aug 07, 2019
The Nürburgring of metcons3 x 12min partner amraps A: 10 cal row 8 burpees over rower B: 200m run 10 weighted sit ups/ ghd sit ups C: 40m sled push 12 s2o 40/25kg You go, [...]
WOD for Tuesday, Aug 06, 2019
Imperium Extra Core Workout IIIAccumulate 3 minutes of L-sit. Rest as needed Use parallettes or 2 kettlebells. Some progressions Power clean3-4 times 2 reps. 3-4 times 1 rep. First 4 result slots for 2 reps, [...]
WOD for Sunday, Aug 04, 2019
Every body jerk right now7 x 1 Find your heavy jerk for the day. Hirveä, hirveempi, hirvein12 min EMOM Odd: 6 thrusters 60/40kg Even: 8-12 bar over burpees