WOD for Wednesday, Nov 29, 2023
Metcon6 x 4min work/ 2min rest, alternating between A) 500/450m row AMRAP of Cindy B) 10+10m shuttle run + one burpee + shuttle run + two burpees + … AMRAP6AMRAP6: 8 tuck up 10 hollow [...]
marraskuu 2023
WOD for Tuesday, Nov 28, 2023
Hang snatchhang snatch - find 1RM of the day in 20min Hang power snatch + ohsE2MOM hang power snatch + ohs (5+3) - find heaviest complex in 5-7 sets
WOD for Monday, Nov 27, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Nov 26, 2023
Gymnasticsvoimistelua Liikepari5 x E4MOM - 6-8 +6-8 barbell walking lunge + 40m heavy sandbag carry "DT"5 x E2MOM - one round of “DT” 70/50kg 12 deadlift 9 hang power clean 6 push jerk
WOD for Saturday, Nov 25, 2023
Weightlifting CF EspooLauantain painonnostotunti Espoossa Assessories4 x E2MOM 3+2* chin up - leave 3-4 reps in tank - ensin kolme toistoa 00:00min kohdalla ja sitten kaksi 00:30min kohdalla, loppuaika lepoa 4 x E2MOM 8-10 double [...]
WOD for Friday, Nov 24, 2023
LepopäiväRest day - what did you do?
WOD for Thursday, Nov 23, 2023
Back Squatback squat 2 x 4 2 x 3 - leave 2-3 reps in the tank - rest 3-4 min btw sets 1 x 20 leave 5-10 reps in the tank AMRAP10AMRAP10 for distance db [...]
WOD for Wednesday, Nov 22, 2023
Partner metconAMRAP30 with partner 60 cal erg 16 db burpee box overs 25/15lbs 80 du Advanced: AMRAP30 30 cal row 10 db burpee box overs 35/25lbs 50 du Core5min for quality: 3+3 kb half Turkish [...]
WOD for Tuesday, Nov 21, 2023
Clean&Jerk Complex6-8 x clean and jerk (2+1) Clean&Jerk ComplexE2MOM tng power clean + jerk (5+5) - find heaviest complex in 5-7 sets, start light
WOD for Monday, Nov 20, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Nov 19, 2023
Gymnasticsvoimistelua Partner metconAMRAP 15 (YGIG one round): 10/7cal erg 8 t2b 4 hspu REST 5MIN AMRAP 15 (YGIG one round): 10/7cal erg 8 c2b/pull up 2 wall walk
WOD for Saturday, Nov 18, 2023
Weightlifting CF EspooLauantain painonnostotunti Espoossa Deadlift5 x 5 deadlift - leave two reps in the tank - rest 3-4 min btw sets Row 500mFor time Row 500m Max effort!
WOD for Friday, Nov 17, 2023
LepopäiväRest day - what did you do?
WOD for Thursday, Nov 16, 2023
Back Squat4 x 8 back squat - leave 1-2 reps in the tank - rest as needed Partner metconAMRAP7 with partner cluster 60/40kg - split the reps anyway you like Adv: 70/45kg
WOD for Wednesday, Nov 15, 2023
Metcon3-4 rounds of 20sec work/ 1:40 rest (12-16 working sets) 1. push press 2. db goblet squat 3. sled push 4. erg 5. rest
WOD for Tuesday, Nov 14, 2023
2-position snatch6-8 x 2-position snatch - above knee + below knee Snatch10 x E90SEC - find a heavy snatch single
WOD for Monday, Nov 13, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Nov 12, 2023
Gymnasticsvoimistelua Partner metconAMRAP30 with partner: 12 deadlift 120/80kg 16 t2b 20 box over burpee 24 cal erg
WOD for Saturday, Nov 11, 2023
Weightlifting CF EspooLauantain painonnostotunti Espoossa Back Squat8-6-4-8-6-4 back squat - set of fours should be heavy Sled push3-4 rounds for time 80m sled push - rest as needed