WOD for Wednesday, Jun 26, 2019
Push press 3 x 5Same weight on all the sets. Run, gringo, run!3 rounds for time - 21 db/kb deadlifts (heavy) - 15 abmat sit-ups - 400m run Advanced can do GHD sit-ups.
kesäkuu 2019
WOD for Tuesday, Jun 25, 2019
Hang clean 5 x 3E3MOM. Same heavyish weight on all the sets. It's all EMOM today9-12 min EMOM - 6-8 power clean and jerk 60/40kg - 15-20 wall ball - 30-50 du Advanced go for [...]
WOD for Sunday, Jun 23, 2019
Rest dayRest day: Recovery work and mobility
WOD for Saturday, Jun 22, 2019
Rest dayRest day: Recovery work and mobility
WOD for Friday, Jun 21, 2019
Weston5 Rounds For Time: • 1000m Row • 200m Farmer's Carry (2x45/35) • 50m Waiters Walk-Right Arm (45/35) • 50m Waiters Walk-Left (45/35) ENDURANCE VKO 25RUN 3 Rounds: 500m run / rest 1min 15sec 400m [...]
WOD for Thursday, Jun 20, 2019
To squat is to liveback squats 2 x 2 + 2 x 1 - heavy singles Highway to the comfort zone4-6 x 20cal assault bike / row - rest as needed between efforts
WOD for Wednesday, Jun 19, 2019
Pull-upsThree threes and three ones. Fancy a metcon?7min amrap of - 5-7 kipping pull-ups - 7 burpees - 14 hollow rocks adv: 7 min amrap of - 3 bmu's - 9 kb swings 32/24kg - [...]
WOD for Tuesday, Jun 18, 2019
Split jerk 6 x 1Heavy singles. Metcon macabre VI3 rounds for time - 10 hang cleans 60/40kg - 80m kb front rack carry (pick weight)
WOD for Monday, Jun 17, 2019
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Jun 16, 2019
Deadlift 4 x 2Deadlift 4 x 2 Same weight on all the sets. Frannisentrifugi3 rounds for maximum speed, minimum rest and maximum discomfort - 10 thrusters 42,5/30kg - 10 burpees 10K Gymnastics TESTS 2)1) Max [...]
WOD for Saturday, Jun 15, 2019
"The Chief"5x3min, 1min rest between: 3 power clean (60/40kg) 6 push-up 9 squat You survived the chief!2-3 rounds on rings - 3-6 ab wheels - 6+6 single leg pulses
WOD for Friday, Jun 14, 2019
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 2440min EMOM 12/9 cal row 1 rnd of cindy (5 pull-up + 10 push up + 15 air squat) vuorotellen 1. ja 2. molempiin saa mennä [...]
WOD for Thursday, Jun 13, 2019
Back squats 4 x 24 x 2 sets of back squats, all with last weeks 2 rep weights. If last weeks 2 rep sets were horrible -> drop the weight a little. Weighted pull-ups 3 [...]
WOD for Wednesday, Jun 12, 2019
Push press 3 x 33 x 3 sets of push presses. Partner blaster!4 rounds each with partner, you go I go - 250 row - 15 kb swings 32/24kg - 10 S2O's 50/35kg Hit it [...]
WOD for Tuesday, Jun 11, 2019
Imperium extra core workout V4 rounds of 4 strict one leg t2b 4 strict t2b Max L-sit hold Rest 90 sec between rounds Snatch + hang snatch 6-8 x (1+1)Increase the weights so that you [...]
WOD for Monday, Jun 10, 2019
Rest dayRest day: Recovery work and mobility
WOD for Saturday, Jun 08, 2019
Lyfter de dödaDeadlifts 2 x 3 + 2 x 1 Like fun, only different9min amrap with a partner, you go, I go - 15-20 air squats - 1-2 wall climbs
WOD for Friday, Jun 07, 2019
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 23RUN 1000m – cooper vauhti 400m – 10sec kovempaa kuin cooper /400m vauhti 800m – cooper vauhti 300m – 10sec kovempaa kuin cooper /400m vauhti 600m [...]
WOD for Thursday, Jun 06, 2019
Narrow grip bench pressDo sets of 4 x 4. Advanced, do the one below. Veni, vidi, burpee!21-15-9 reps of - kb swings 32/24kg - burpees - cals rowing advanced: 21-15-9 reps of - kb swings [...]