WOD for Friday, Apr 12, 2024
LepopäiväRest day - what did you do?
huhtikuu 2024
WOD for Thursday, Apr 11, 2024
Deficit deadlift4 x EMOM 6 deficit deadlift - leave 3-4 reps in the tank Core12 x 30s on / 30s off: V-up landmine twist mountain climber plank hold
WOD for Wednesday, Apr 10, 2024
Wide grip bench press3 x 8-12 wide grip bench press - 3sec eccentric phase Partner metconwith partner: row 250-500-750-1000m - A row 250m - B row 250 - A row 500m - B row 500m [...]
WOD for Tuesday, Apr 09, 2024
Tall clean5 x 3 tall clean 3-position clean&jerk8 x 3-pos clean and jerk (1+1+1+1) - mid thigh - below knee - floor + jerk - manageable weights
WOD for Monday, Apr 08, 2024
LepopäiväRest day - what did you do?
WOD for Sunday, Apr 07, 2024
Liikepari4 rounds 10-15 barbell press 15-20 + 15-20 db walking lunge - three second eccentric rest 2-3min between rounds San Francisco CripplerFor time: 30 back squat 100/65kg 1000m row
WOD for Saturday, Apr 06, 2024
Liikepari4 rounds 10-20 dumbbell bench press 10-20 barbell row/ ring row/ inverted ring row rest 2-3min between rounds Metcon5 rounds for time 40 heavy sandbag/ kb front rack carry 10 pull up/ c2b 8 burpees [...]
WOD for Friday, Apr 05, 2024
LepopäiväRest day - what did you do?
WOD for Thursday, Apr 04, 2024
Overhead Squat6 x 3 overhead squat Liikepari3 rounds for quality 20m db death march 10-20 + 10-20 front foot elevated bulgarian split squat - three second eccentric phase
WOD for Wednesday, Apr 03, 2024
EMOM12EMOM12 8-10 double db seal row (leave 1-2 reps in the tank) 10-12 banded face pull REST All out!5 x E3MOM 30sec max effort bike/ski/row sprint straight into 20m max effort sled sprint
WOD for Tuesday, Apr 02, 2024
3-position power snatch7 x 3-position power snatch hips - above knee - floor (1+1+1) Snatch balance7 x 2 snatch balance
maaliskuu 2024
WOD for Monday, Apr 01, 2024
LepopäiväRest day - what did you do?
WOD for Sunday, Mar 31, 2024
Overhead SquatE2MOM 6-8 x 3 overhead squat - add weight until heavy Liikepari3 rounds for quality 40m heavy sandbag carry 10-20 + 10-20 front foot elevated bulgarian split squat - three second eccentric phase rest [...]
WOD for Saturday, Mar 30, 2024
Supersets4 x E3MOM as supersets: 8 chin up (leave 2-3 reps in the tank) 6+6 db 1-arm row Partner metcon4-5 rounds with partner 250/200m row 20 kb swing 32/24kg 10 shoulder to overhead 50/35kg Tc [...]
WOD for Friday, Mar 29, 2024
LepopäiväRest day - what did you do?
WOD for Thursday, Mar 28, 2024
Liikepari4 rounds 10-15 barbell press 15-20 + 15-20 db walking lunge - three second eccentric rest 2-3min between rounds EMOM12EMOM12 1. 30sec max effort bike/row/ski sprint 2. REST 3. 40m max effort sled sprint 4. [...]
WOD for Wednesday, Mar 27, 2024
Metcon2 x E10MOM 20 back squat 80/50kg 40 db snatch 45/25lbs 60/50cal row Advanced can do 100/65kg Liikepari3 rounds 10-20 dumbbell bench press 10-20 barbell row/ ring row/ inverted ring row - three second eccentric [...]
WOD for Tuesday, Mar 26, 2024
3-position power clean7 x (1+1+1) 3-position power clean - hips - above knee - floor Metcon8 rounds 3 hang clean 80/55kg 10/8 cal row Tc 10min
WOD for Monday, Mar 25, 2024
LepopäiväRest day - what did you do?