WOD for Thursday, Feb 02, 2023
Overhead SquatFind heavy OHS triple in 15 minutes OHS + Rope5 x E2MOM 5 ohs + 1-2 rope climb MetconFor time: 30 back squat 60/40kg 20 push up 20 back squat 20 push up 10 [...]
helmikuu 2023
tammikuu 2023
WOD for Wednesday, Feb 01, 2023
Pull up6 x E2,5MOM 3-3-2-2-1-1 strict pull up - leave 1-2 reps in tank Metcon AMRAP 7: 3 thruster @ 42,5/30kg 3 c2b/pull up 6 thruster 6 c2b 9 thruster 9 c2b …add 3 reps [...]
WOD for Tuesday, Jan 31, 2023
Power clean&jerkpower clean and jerk 4 x (2+2) 4 x (1+1) - singles should be heavy Barbell complex8 x E90SEC 1 power clean + 2 hang clean + 1 thruster
WOD for Monday, Jan 30, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Jan 29, 2023
Back SquatE2MOM 6 x 7 back squat leave 2-3 reps in the tank Metcon5 rounds for time of: 8 devils press 35/25lbs 16 wall ball Tc 14min
WOD for Saturday, Jan 28, 2023
Push jerkFind a heavy push jerk triple in 15 minutes "Jack"AMRAP 15 10 Push press (50/35kg) 10 KB swing (24/16kg) 10 Box jump (60/50cm) "Jack"AMRAP 15 10 Push press (50/35kg) 10 KB swing (24/16kg) 10 [...]
WOD for Friday, Jan 27, 2023
LepopäiväRest day - what did you do?
WOD for Thursday, Jan 26, 2023
Pull up8 x E2MOM: 1. 3 strict pull up (1-2 reps in the tank) 2. 8 double DB/KB floor press (3-4 reps in tank) CrossFit Games Open Workout 1.21.1 For time: 1 wall walk 10 [...]
WOD for Wednesday, Jan 25, 2023
Metcon6 x 3min on/3min off A) 9 double db hang clean 45/35lbs 12-15 box over burpee - rest of the time erg for cal or du B) 9-12 box over burpee 15 double db shoulder [...]
WOD for Tuesday, Jan 24, 2023
Snatch complexFind a heavy set of 2 snatch + 1 hang snatch + 1 ohs in 20 minutes MetconEMOM16 odd: 2 hang snatch + 3 ohs even: 6-8 t2b
WOD for Monday, Jan 23, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Jan 22, 2023
Back Squat4 x 2 Back squat leave one rep in the tank rest 3-4 min btw sets Liikepari4 rounds 8+8 barbel behind the neck walking lunge +10-15 ring push up increase weights in every set [...]
WOD for Saturday, Jan 21, 2023
Push jerkE2MOM 7 x 5 push jerk leave two reps in the tank Metcon3 rounds for time 40m heavy sand bag/ kb front rack carry 30 db snatch 45/25lbs 20 /16 cal erg - rest [...]
WOD for Friday, Jan 20, 2023
LepopäiväRest day - what did you do?
WOD for Thursday, Jan 19, 2023
DeadliftA) deadlift find a heavy set of three in 15min B) E2MOM 5 x 8 deadlift leave 3-4 reps in the tank Core10 x 40s on / 20s off: 1. KB/DB Turkish get up (L) [...]
WOD for Wednesday, Jan 18, 2023
Pull up5 x E2MOM 3-3-3-2-1 strict pull up leave 2-3 reps in tank MetconAMRAP 20: 15 box jump over 12 pull up 9 burpee to target 6-9 kipping/strict hspu
WOD for Tuesday, Jan 17, 2023
Clean&Jerk ComplexFind a heavy set of 2 power clean + 3 hang clean + 4 jerk in 20 minutes Metcon5 rounds for time of: 3 clean (80/50kg) 4 shoulder to overhead 50 du Tc 12min
WOD for Monday, Jan 16, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Jan 15, 2023
Deadlift3 x 2 deadlift leave 1-2 reps in the tank rest 4 min btw sets EMOM16EMOM16: 1. 1 set of hspu @ 4-5 RIR* 2. 5+5 1-arm KB/DB Turkish sit up 3. 30 sec KB/DB [...]