WOD for Friday, Nov 10, 2023
LepopäiväRest day - what did you do?
marraskuu 2023
WOD for Thursday, Nov 09, 2023
Push press6 x 4 push press - leave 1-2 reps in the tank - rest 3 min btw sets Metcon option 1For time 21-15-9 db power clean 45/35lbs db push press t2b adv: “Diane” Tc: [...]
WOD for Wednesday, Nov 08, 2023
Metcon10 x 1,5min on / 2min off: A) 15 air squat + 10 jumping lunge + 5 push up B) 8/6cal moderate pace row + 4 burpee over rower C) 10 box jump + 10 [...]
WOD for Tuesday, Nov 07, 2023
Clean6-8 x 2 clean - find a heavy set of two Complex8 x E90SEC power clean + front squat + jerk - find a heavy set
WOD for Monday, Nov 06, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Nov 05, 2023
Gymnasticsvoimistelua Back Squat8-8-6-4 back squat - last set of four should be heavy - rest as needed Quality work3-4 rounds for quality 6-8 + 6-8 kb front rack step up (knee height) 5-8 wide grip [...]
WOD for Saturday, Nov 04, 2023
Weightlifting CF EspooLauantain painonnostotunti Espoossa Metcon8 x 2min on / 2min off: A) 3 power clean + 3 front squat + 3 bar over burpee B) moderate pace row C) 4 front rack reverse lunge [...]
WOD for Friday, Nov 03, 2023
LepopäiväRest day - what did you do?
lokakuu 2023
WOD for Wednesday, Nov 01, 2023
LiikepariE4MOM 5 x 6 deadlift + 8+8 single leg pallof press Sled push6 x 40m all out sled push - rest as needed
WOD for Tuesday, Oct 31, 2023
Snatch balance + OHS6 x Snatch balance + ohs (2+3) High hang snatch6-8 x 2 high hang snatch
WOD for Monday, Oct 30, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Oct 29, 2023
Gymnasticsvoimistelua Back Squatback squat 2 x 8 2 x 6 - leave two reps in the tank - rest 3 min btw sets Db sweat5 x E3MOM 8 db devils press 45/35lbs 8 db thruster [...]
WOD for Saturday, Oct 28, 2023
Weightlifting CF EspooLauantain painonnostotunti Espoossa Liikepari3 x 4 push press + 10-12 reps of banded face pull - leave 1-2 reps in the tank - rest as needed All out!4-6 rounds 15-20sec erg for cal [...]
WOD for Friday, Oct 27, 2023
LepopäiväRest day - what did you do?
WOD for Thursday, Oct 26, 2023
LiikepariE4MOM - 4 x 8 deadlift + 40m heavy kb/sandbag front rack walk Quality work3-4 rounds for quality 6-8 db bench press 6-8 inverted ring row 20m db death march one second pause at the [...]
WOD for Wednesday, Oct 25, 2023
Metcon6 x 4min on / 3min off: A) Buy in 28/23cal row AMRAP: 8 box jump over 8 wall ball B) Buy in 28/23cal row AMRAP: 8 kb sumo deadlift high pull 24/16kg 8 kb [...]
WOD for Tuesday, Oct 24, 2023
High hang clean6-8 x 2 high hang clean - work up to a heavy s Complex8 x E2MOM power clean + front squat + jerk (1+2+3) - moderate weight
WOD for Monday, Oct 23, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Oct 22, 2023
Gymnasticsvoimistelua Bench pressbench press - find a heavy set of three in 15min Metcon5 rounds for time 6-10 kipping pull up/c2b 8 devils press (pick weight) 5 x (10+10m) shuttle run You can substitute devils [...]