WOD for Friday, Jan 26, 2024
LepopäiväRest day - what did you do?
tammikuu 2024
WOD for Thursday, Jan 25, 2024
ThrusterFind 1RM thruster in 15min advanced: 1RM cluster in 15 min Metcon10 rounds 3 thruster 60/40kg 3 t2b 3 bar over burpee Tc 10min
WOD for Wednesday, Jan 24, 2024
Pause front squat5 x 2 pause front squat - leave one rep in the tank - rest 3 min btw sets MetconIn 7min 30 box jump over 30 deadlift 80/55kg + rest of the time [...]
WOD for Tuesday, Jan 23, 2024
Power snatch6-8 x 2 power snatch EMOM14EMOM14 odd: 3-5 touch and go power snatch even: 6-8 kipping pull up/ c2b
WOD for Monday, Jan 22, 2024
LepopäiväRest day - what did you do?
WOD for Sunday, Jan 21, 2024
Deadliftdeadlift 5-4-3-3-3 - no bouncing - add weight every set Metcon3 rounds for time 10 burpee 30 kb alternating db snatch 45/25lbs 8-10 t2b 50 bodyweight walking lunge Tc 15min
WOD for Saturday, Jan 20, 2024
Push press8 x E2MOM - 4-6 touch and go push press EMOM15EMOM15 1. 15/12 cal row 2. 15 kb swing 32/24kg 3. 15 wall ball advanced can add a few reps and calories
WOD for Friday, Jan 19, 2024
LepopäiväRest day - what did you do?
WOD for Thursday, Jan 18, 2024
Front squatEMOM7 three front squats - leave two reps in the tank rest 3min EMOM5 one front squat - leave one rep in the tank Partner metcon5 rounds with partner YGIG one round 8 devils [...]
WOD for Wednesday, Jan 17, 2024
Pull upEMOM6 1 strict pull up - leave 2-3 reps in tank EMOM8 1. 30sec max kipping pull up 2. 45sec easy erg 3. 50% of max kipping pull up 4. 45sec easy erg AMRAP12”OPEN [...]
WOD for Tuesday, Jan 16, 2024
Power cleanEMOM7 power clean triples - same weight in all sets rest 3min EMOM5 power clean doubles - add weight in every set rest 3min in 3min - find a heavy power clean single LiikepariEMOM14 [...]
WOD for Monday, Jan 15, 2024
LepopäiväRest day - what did you do?
WOD for Sunday, Jan 14, 2024
Pause front squat5 x 3 pause front squat - leave two reps in the tank - rest 3 min btw sets Nasty Girls3 rounds for time 50 Air squat 7 Muscle up 10 Hang power [...]
WOD for Saturday, Jan 13, 2024
Partner metconAMRAP8 (YGIG on round): 10 db snatch 22,5/15kg 8 t2b 6 burpee to target rest 2min AMRAP8 (YGIG one round): 6+6 db one arm thruster 22,5/15kg 4 muscle up/ c2b/ pull up -rest 2min [...]
WOD for Friday, Jan 12, 2024
LepopäiväRest day - what did you do?
WOD for Thursday, Jan 11, 2024
Deficit deadliftdeficit deadlift - find a heavy set of ten 3 x 8 @ 90% of the previous heavy set - touch and go - rest as needed Quality work3-4 rounds for quality - 3-5 [...]
WOD for Wednesday, Jan 10, 2024
Bench press5 x 6 bench press - leave two reps in the tank - rest 3 min btw sets MetconFor time: 30 wall ball 30 box jump over 30/24 cal row 20 wall ball 20 [...]
WOD for Tuesday, Jan 09, 2024
Snatchsnatch triples - touch and go sets of three for 20min - rest as needed Liikepari5-7 x E2MOM 4-6 ohs + 4-6 wide grip pull up Tanko maasta!
WOD for Monday, Jan 08, 2024
LepopäiväRest day - what did you do?