WOD for Wednesday, May 22, 2019
Pull-upsSets of 5-5-3-3 pull-ups. Se on on the minute-iskelmää!15min on the minute - 6-8 bw dips - 10-15 kipping pull-ups - 40m sled push advanced: 16min on the minute - 2-4 mu's - 50 du's [...]
toukokuu 2019
WOD for Tuesday, May 21, 2019
Imperium Extra Core Workout IIEMOM7 - 4-6 one leg v-ups - 4-6 v-ups - 4-6 tuck ups - 4-6 sec hollow hold All movements unbroken. Heavy single snatchHeavy single snatch Nancy5 rounds: 400 m run [...]
WOD for Monday, May 20, 2019
Rest dayRest day: Recovery work and mobility
WOD for Sunday, May 19, 2019
Split jerksSplit jerks 7 x 3. Annie50 – 40 – 30 – 20 – 10: double unders sit-ups
WOD for Saturday, May 18, 2019
Pick up your deads!Deadlift 6 x 6. 3 second eccentric phase (than means count to three on the way down on each rep). Do kettlebells dream of electric farmers?For time: - 40 wall balls - [...]
WOD for Friday, May 17, 2019
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 20 RUN 5 rounds: 1. 90sec easy run + 30sec walk 2. 60sec moderate run + 30sec easy run + 30sec walk 3. 30sec fast run [...]
WOD for Thursday, May 16, 2019
Thrusters, so many thrusters...E2MOM x 8 - 3 thrusters "Veikka Gustafsson"16min amrap of - 1-2 rope climb - 20 cross body mountain climbers - 40m double kb front rack carry
WOD for Wednesday, May 15, 2019
The most super of sets4 super sets of - 6-8 db bench press - max reps kipping c2b's/ pull-ups Rest 2min between rounds. The greatest metcon on Earth5 rounds of - 500m row - 400m [...]
WOD for Tuesday, May 14, 2019
CleaningPower clean + hang clean 5 x (1+1) Front squatsFront squats 3 x 2 Imperium Extra Core Workout I2 rounds of - 15 v-ups - 15 straddle ups - 15 hollow rocks - 10 candlestick [...]
WOD for Monday, May 13, 2019
Rest dayRest day: Recovery work and mobility
WOD for Sunday, May 12, 2019
"Tartsan"5 rounds of - 2 rope climbs - 8+8 front rack walking lunges - rest 2-3min Nightmare for twoWith a partner for time: - 120 wallballs - 80 t2b's Time cap 14 mins.
WOD for Saturday, May 11, 2019
Split jerksSplit jerks 6 x 4 Metcon Macabre VFor time: - 10-8-6-4-2 clean and jerks 60/40kg - 200m run Time cap 10 minutes.
WOD for Friday, May 10, 2019
Rest dayRest day: Recovery work and mobility
WOD for Thursday, May 09, 2019
pull-ups 5 x 5 5 sets of 5 pull-ups. One second chin hold over the bar. Making moving heavy objects great againIn teams of three: 1200m sled push/pull Every time you change positions each do [...]
WOD for Wednesday, May 08, 2019
Back squats 8-8-6-6Back squats sets of 8-8-6-6 reps. Simple and effective15 minute on the minute of: - kb swings 24/16kg - rowing - rest advanced: 15min on the minute of: - double db snatches (pick [...]
WOD for Tuesday, May 07, 2019
Snatchy snatchy and more snatchy!Power snatch + snatch balance 6-8 x (3+1) No touch and go's! A nightmare while being awake21-15-9 - pull-ups - push-ups - db box step overs (pick weight) advanced: 21-15-9 - [...]
WOD for Monday, May 06, 2019
Rest dayRest day: Recovery work and mobility
WOD for Sunday, May 05, 2019
Running, rowing and DUsIn 45 minutes run 3km row 3km 300 du´s you can perform the given exercises in any given order or partition them as you like (for example 6 x (500m row + [...]
WOD for Saturday, May 04, 2019
DeadliftsDeadlift 4 x 6 (3sec eccentrics) No touch and goes! Making front rack lunges great again3 rounds for time - 20 double kb walking lunges 24/16kg - 10 pull-ups - 200m run Advanced 3 rounds [...]