WOD for Saturday, Dec 14, 2019
"The ghöst"6 rounds of - 1min du's - 1min db box step overs - 1min row / assault bike for cals - 1min rest
joulukuu 2019
WOD for Friday, Dec 13, 2019
Rest dayRest day: Recovery work and mobility
WOD for Thursday, Dec 12, 2019
Perspiraatiokiertoa6 x 3min amrap / 3min rest, alternating between A: 5-8 strict pull-ups / c2b's 12 kb swing s32/24kg 20 du's B: 5-8 strict bw dips 12 db snatches 45/35lbs 15 air squats
WOD for Wednesday, Dec 11, 2019
Back squatsBack squats, 4 x 8 e3mom. By now in some sick way you're starting to like lunges10min emom alternating between - 8+8 single db overhead walking lunge - 20-30 russian twist with medball
WOD for Monday, Dec 09, 2019
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Dec 08, 2019
Exploring the OHS4 rounds 10-12 band pull aparts 6 OHS 2 min rest On the minute4 rounds 1min farmers walk 1min rest 1min d-ball / KB Frong rack carry 1min rest
WOD for Saturday, Dec 07, 2019
Hoisting the body upWeighted pull-ups - e90sec 8 x 3 Metcon macabre VII6 rounds for time - 1 rope climb - 10 db snatches (pick weight) - 10 ghd/ weighted abmat sit-ups
WOD for Friday, Dec 06, 2019
Suomi 102Kansalaiset, medborgare. Partner workout with a 35min timecap. You can split the cals and reps with your partner any way you want. cash in: 102cal row / assault 10 rounds of - 6 clusters [...]
WOD for Thursday, Dec 05, 2019
I'm in - You in?30min partner workout: 60 power cleans 60/40kg 30 burpees 60 front squats 30 burpees 60 deadlifts 30 burpees + rest of the time row for meters
WOD for Wednesday, Dec 04, 2019
For the love of god MOAR LUNGES?4 rounds - 8+8 double kb front rack reverse lunges - rest 90sec - 8 barbell press - rest 90sec Sonata in T2B major7min amrap - 6 t2b's - [...]
WOD for Tuesday, Dec 03, 2019
Power snatches8 x 2-3 reps For quality stuff3-4 rounds for quality - 20m + 20m heavy db waiter walk - 10 inverted ring rows
WOD for Monday, Dec 02, 2019
Rest dayRest day: Recovery work and mobility
marraskuu 2019
WOD for Sunday, Dec 01, 2019
Chin-up a bit moreChin up or parallel grip chin up 6 x 6-8 Kinda like "the floor is lava"5 rounds for time: - 12 double db/kb push presses 45/35lbs - 60m farmers walk The twist: [...]
WOD for Saturday, Nov 30, 2019
Deadlifts, lots of deadlifts4 rounds of - 10 deadlifts - rest 90s - 15+15s kneeling pallof iso hold - rest 90s Metcon ja Minä 6-0for time: - 21 double kb front rack squats (pick weight) [...]
WOD for Friday, Nov 29, 2019
Rest dayRest day: Recovery work and mobility ENDURANVE VKO 48ROW: 2x1000m / rest 2min 2x750m / rest 1,5min 2x500m / rest 1min 5x250m / rest 30sec Go hard!
WOD for Thursday, Nov 28, 2019
The meaning of lifeNarrow grip bench press 5 x 8 2 rowers, one boat4 x 500m row - work rest 1:1 Both athletes row 2000m each.
WOD for Wednesday, Nov 27, 2019
Lunges4 rounds of - 12+12 double kb walking lunge - rest 90s - 12 double db row - rest 90s Pientä hikijumppaa3-4 rounds of 30s work / 15s rest - kb snatch R (pick weight) [...]
WOD for Tuesday, Nov 26, 2019
3-Position Power Cleans6-8 x 3-position power clean - hips, above knee, floor For quality stuff3-4 rounds - 10-15 band pull aparts - 3-5 plank walk out A red rubberband is good for the band pull [...]
WOD for Sunday, Nov 24, 2019
Barbell pressBarbell press 4 x 10 Snatches and toes to bars12min otm alternating - 16-20 alternating db snatches (pick weight) - 6-8 t2b's