WOD for Monday, Aug 10, 2020
LepopäiväRestday - What did you do?
elokuu 2020
WOD for Sunday, Aug 09, 2020
Conditioning in pairs<3AMRAP35 20 cal bike 20 dumbbell snatches 20 cal row 20 dumbbell burpees *You go I go style - divide the reps as you like with your partner *Every 5 minutes 200m run [...]
WOD for Saturday, Aug 08, 2020
DeadliftDeadlift 70% of 90% 1RM x 3 reps 80% of 90% 1RM x 3 reps 90% of 90% 1RM x 3+ reps *Percentages counted from 1RM are 63% 72% 81% *Count from the same weight [...]
WOD for Friday, Aug 07, 2020
LepopäiväRestday - What did you do?
WOD for Thursday, Aug 06, 2020
Warm up EMOMEMOM10 1. KB bottom up carry (20sec per arm) 2. Walking good mornings (with stick) 3. KB halos 4. Bear crawl shoulder taps 5. DU practise Shoulder pressShoulder press 70% of 90% 1RM [...]
WOD for Wednesday, Aug 05, 2020
Back squatsBack squat 70% of 90% 1RM x 3 reps 80% of 90% 1RM x 3 reps 90% of 90% 1RM x 3+ reps *Percentages counted from 1RM are 63% 72% 81% *Count from the [...]
WOD for Tuesday, Aug 04, 2020
SnatchesSnatch 5 x 2 squat snatches *all the sets with 75-80% from 1rm. *No let go no tng style Snatches and snatch balancesEMOM10 1 power snatch + 1 snatch balance @50-60% from 1rm or just [...]
WOD for Sunday, Aug 02, 2020
CrossFit intervals6 x 4 minute work / 3 minute rest Alternate between A & B A) AMRAP4 15/12 Bike/Row 12 Power snatch 9 T2B B) AMRAP4 15/12 Bike/Row 12 Ohs 9 Pull ups @35/25
heinäkuu 2020
WOD for Saturday, Aug 01, 2020
DeadliftDeadlift 1 x 5 @65% of 90% 1RM 1 x 5 @75% of 90% 1RM 1 x 5+ @85% of 90% 1RM *percentages counted from 1rm 58,5 67,5 76,5 *If you did these last month [...]
WOD for Friday, Jul 31, 2020
LepopäiväRestday - What did you do?
WOD for Thursday, Jul 30, 2020
Warm up EMOMEMOM10 1. Kb bottom up press + windmill (3+3/3+3) 2. Kips at bar (5-10) 3. Gymnastics swim (20sec breast + 20sec front crawl) 4. Inch worm + push up (3-5) 5. DU practise [...]
WOD for Wednesday, Jul 29, 2020
Back SquatsBack squat 1 x 5 @65% of 90% 1RM 1 x 5 @75% of 90% 1RM 1 x 5+ @85% of 90% 1RM *percentages counted from 1rm 58,5 67,5 76,5 *If you did these [...]
WOD for Tuesday, Jul 28, 2020
Clean & Jerks5 x 2 squat cleans + 1 jerk *all the sets with 75-80% from 1rm. *You can drop the bar after the first clean Ten to one10-1 (10,10,9,9…1,1) Hang Power Clean Bar Over [...]
WOD for Monday, Jul 27, 2020
LepopäiväRestday - What did you do?
WOD for Sunday, Jul 26, 2020
Pull upsWeighted pull ups 4 x 3 *new set every 2.5 minutes Bench pressBench press 4 x 5 *new set every 2.5 minutes Biceps, triceps and core3 x 10 bicep curls 15-20 banded tricep extensions [...]
WOD for Saturday, Jul 25, 2020
Single leg strength3 rounds of 8+8 weighted box step ups 10+10 KB Front rack lunges 20+20 sec single leg wall sit *for quality, rest as needed Running intervals6 x Every 3 min 400 m / [...]
WOD for Friday, Jul 24, 2020
LepopäiväRestday - What did you do?
WOD for Thursday, Jul 23, 2020
Warm up EMOMEMOM12 1. Stealth pistol squat walk 2. Gymnastics swim (20sec front crawl / 20 sec breast strokes) 3. Air squat to pistol squat 4. Banded plank walks https://www.instagram.com/p/B_uT1uPgRrH/?utm_source=ig_web_copy_link Skill EMOMEMOM8 1. Pistol squats [...]
WOD for Wednesday, Jul 22, 2020
Pair AMRAPSAMRAP10 10 Deadlifts @70/50 10 bar over burpees *While one works the other holds the barbell in the top position of a deadlift. Everyone has their own barbell. If the one holding the barbell [...]