WOD for Sunday, Oct 02, 2022
GymnasticsVoimistelutunti, teema vaihtelee Kipping HSPU practiceSKILL WORK: kipping hspu EMOM 10: 1. x reps of hspu (leave 3 reps in the tank) 2. 30 sec easy erg EMOM20EMOM20: 8 ring push up 10 alt. pistol [...]
lokakuu 2022
syyskuu 2022
WOD for Saturday, Oct 01, 2022
Overhead Squat2 x 5 OHS 3 x 3 OHS leave 1-2 reps in the tank rest 3 min btw sets Metcon4 rounds 10 box step over 45/25lbs 15 kb swing/ 8 sandbag over the shoulder [...]
WOD for Friday, Sep 30, 2022
LepopäiväRest day - what did you do?
WOD for Thursday, Sep 29, 2022
Narrow grip bench press4 x 4 narrow grip bench press 3 sec count on the way down, 1 sec pause on the bottom leave two reps in the tank rest 3 min btw sets Metcon6-8 [...]
WOD for Wednesday, Sep 28, 2022
Back Squat4 x 4 back squat 3 sec count on the way down leave two reps in the tank rest 3-4 min btw sets AMRAP12AMRAP12 20 db snatch 45/35lbs 40 m heavy front rack/ sand [...]
WOD for Tuesday, Sep 27, 2022
Snatch balance + ohssnatch balance + ohs - 5 x (2+1) Snatch + hang snatch snatch + hang snatch - 8-10 x (2+1)
WOD for Monday, Sep 26, 2022
LepopäiväRest day - what did you do?
WOD for Sunday, Sep 25, 2022
GymnasticsVoimistelutunti, teema vaihtelee Bench press4 x 6 bench press leave one rep in the tank rest 3-4 min btw sets Partner metcon4-5 rounds with partner 200/150m row 20 wall ball You go 1 round, I [...]
WOD for Saturday, Sep 24, 2022
Metcon3 rounds 40 sec work/2:20 rest - hang clean - s2o - sled push / assault bike - rest
WOD for Friday, Sep 23, 2022
LepopäiväRest day - what did you do?
WOD for Thursday, Sep 22, 2022
Back Squatback squat 4 x 6 - leave 1-2 reps in the tank - rest 3-4 min btw sets Metcon4 rounds for time 10 box jump overs 20 kb swing 32/24 kg 50 du
WOD for Wednesday, Sep 21, 2022
Kipping pull up practiceSKILL: kipping pull up STRENGTH: EMOM8 1. 3 tempo chin up 2. 20 sec hollow hold tempo: 1 sec top hold, 2 sec eccentric phase Maryish”Maryish” AMRAP12 4 hspu 8 alt. pistol [...]
WOD for Tuesday, Sep 20, 2022
Clean&Jerk Complexclean + hang clean + jerk 6 x E2MOM (2+1+2) Metcon6 rounds 5 power clean 60/40 kg 5 front squat 5 push jerk 5 bar over burpee rest 30 sec between rounds
WOD for Monday, Sep 19, 2022
LepopäiväRest day - what did you do?
WOD for Sunday, Sep 18, 2022
GymnasticsVoimistelutunti, teema vaihtelee Deadliftdeadlift 2 x 4 - leave one rep in the tank - rest 3-4 min btw sets 2 x 8 - leave 2 reps in the tank - rest 3 min btw [...]
WOD for Saturday, Sep 17, 2022
Bench pressbench press 2 x 4 - leave one rep in the tank - rest 4 min btw sets 2 x 6 - leave 2 reps in the tank - rest 3 min btw sets [...]
WOD for Friday, Sep 16, 2022
LepopäiväRest day - what did you do?
WOD for Thursday, Sep 15, 2022
Kipping pull up practiceSKILL: kipping pull up STRENGTH: 4 x E2MOM: 4 tempo chin up tempo: 1 sec top hold, 2 sec eccentric phase AMRAP14 with partnerAMRAP14 / YGIG per round 28 double under 14 [...]
WOD for Wednesday, Sep 14, 2022
Back Squatback squat 2 x 6 - leave one rep in the tank - rest 4 min btw sets 2 x 8 - leave 3 reps in the tank - rest 3 min btw sets [...]