WOD for Saturday, May 04, 2024
Wide grip bench press4 x 10-15 wide grip bench press Metcon5 rounds for time: 12 double dbshoulder to overhead 22,5/15kg 9 bar facing burpee 6 deadlift 70/50kg TC: 12min
toukokuu 2024
WOD for Friday, May 03, 2024
LepopäiväRest day - what did you do?
WOD for Thursday, May 02, 2024
Leg day4 rounds: 6 back squat (3sec eccentric) - rest 15sec 12 cyclist squat with two kb`s - rest 3min Advanced: 3 rounds: 6 back squat (3sec eccentric) - rest 15sec 12 cyclist squat with [...]
huhtikuu 2024
WOD for Wednesday, May 01, 2024
LepopäiväRest day - what did you do?
WOD for Tuesday, Apr 30, 2024
Partner Holleyman30 min AMRAP of RX: 5 Wallball 20/14lbs 3 Hand Stand Push Up 1 Power Clean 100/70 kg One works (1 round) while the other rests. The score is the amount of rounds done. [...]
WOD for Monday, Apr 29, 2024
LepopäiväRest day - what did you do?
WOD for Sunday, Apr 28, 2024
Partner metconwith partner row 5km - every 4min both do synchro 6-8 devils press + synchro 6-8 t2b tc 40min
WOD for Saturday, Apr 27, 2024
EMOM14EMOM14 odd: 4-6 push press even: 4-6 strict chin up AMRAP15AMRAP15 15 shoulder to overhead with two kb`s 24/16kg 80m farmers walk 250/200m row
WOD for Friday, Apr 26, 2024
LepopäiväRest day - what did you do?
WOD for Thursday, Apr 25, 2024
Wide grip bench press3 x 10-15 wide grip bench press -3sec eccentric Deficit deadlift5 x E2,5MOM 5 deficit deadlift - leave 2-3 reps in the tank
WOD for Wednesday, Apr 24, 2024
Leg day3 rounds 6 back squat (3sec eccentric) - rest 15sec 12 cyclist squat with two kb`s - rest 3min AMRAP20AMRAP20 with partner (ygig one round) 15 wall ball 200m run
WOD for Tuesday, Apr 23, 2024
Tall jerk5 x 3 tall jerk Clean complex8 x power clean + hang clean + jerk (1+1+2) - manageable weights
WOD for Monday, Apr 22, 2024
LepopäiväRest day - what did you do?
WOD for Sunday, Apr 21, 2024
Push press4 x 8 push press - leave 2 reps in the tank - rest 3 min btw sets Leg day3 rounds 12 cyclist squat with two kb`s (3sec eccentric) - rest 15sec 25+25 walking [...]
WOD for Saturday, Apr 20, 2024
AMRAP20AMRAP20 2, 4, 6, 8… deadlift 70/50kg *after each set: 24/18cal erg 60 DU Core8min for quality: 8+8 birddog plank banded row 8+8 side plank with hip lift 8-10 V-up
WOD for Friday, Apr 19, 2024
LepopäiväRest day - what did you do?
WOD for Thursday, Apr 18, 2024
Wide grip bench press4 x 8-12 wide grip bench press Metcon3 x 3min on/ 2min off 12 heavy db snatch 8 box jump over 4 hspu
WOD for Wednesday, Apr 17, 2024
Back Squat4 x 8-12 back squat - 2sec eccentric - rest as needed Partner metcon4 x 2min work with partner: 10 bar over burpee 10 front squat 70/50kg rest of the time t2b A does [...]
WOD for Tuesday, Apr 16, 2024
Snatch complex6 x tall snatch + snatch balance (2+1) 3-position snatch8 x 3-position snatch - mid thigh - below knees - floor