WOD for Monday, Sep 30, 2024
LepopäiväRest day - what did you do?
syyskuu 2024
WOD for Sunday, Sep 29, 2024
Gymnasticsvoimistelua Front squat5 x 4 front squat - leave 1-2 reps in the tank - rest 3-4 min btw sets AMRAP12AMRAP12 5 shuttle run (10+10m) 8 box over burpee
WOD for Saturday, Sep 28, 2024
Weightlifting CFELeon vetämä painonnosto. Push pressEMOM8 4-6 push press AMRAP15AMRAP15 250/200m row - rest 20sec 10-12 devils press (pick weight) - rest 20sec
WOD for Friday, Sep 27, 2024
LepopäiväRest day - what did you do?
WOD for Thursday, Sep 26, 2024
Quality work3 rounds for quality 8-12 + 8-12 behind the neck walking lunge 10+10 heavy db sidebends - rest as needed Metconfor time cash in: 400 run 400m heavy db farmers walk 15/12 cal row [...]
WOD for Wednesday, Sep 25, 2024
Metcon4 x 4min on / 2min off: A) 30 DU/crossover single under 15 abmat sit up B) 12/9cal bike/row/ski 12 db box step up 1x 50/35lbs Supersets3 x E3MOM as supersets: 6+6 single-arm db row [...]
WOD for Tuesday, Sep 24, 2024
ClusterFind a heavy cluster single in 20min EMOM16EMOM12-16 Odd: 3-5 power clean Even: 5-8 kipping pull up/ c2b/ 2-3 bmu
WOD for Monday, Sep 23, 2024
LepopäiväRest day - what did you do?
WOD for Sunday, Sep 22, 2024
Gymnasticsvoimistelua Metcon6 rounds for time 20 ohs 20/15kg 20 push up 20 bodyweight walking lunge 400m run Tc 35min
WOD for Saturday, Sep 21, 2024
Weightlifting CFELeon vetämä painonnosto. DeadliftIn 20min - find a heavy deadlift triple Metcon5 rounds for time 10 burpee pull up 40m heavy sandbag/ kb front rack carry Tc 12min
WOD for Friday, Sep 20, 2024
LepopäiväRest day - what did you do?
WOD for Thursday, Sep 19, 2024
Partner metconAMRAP30 with partner: 200m synchro run 50 toes to bar, ygig 50 synchro shoulder to overhead 20/15kg 50cal bike/ski/row, ygig
WOD for Wednesday, Sep 18, 2024
Push jerkin 15min - find a heavy push jerk triple Metconfor time: 30 shoulder to over head 70/45kg 20 front squat 30 deadlift 20 bar over burpee 30 cal row tc 15min
WOD for Tuesday, Sep 17, 2024
SnatchIn 20min - find a heavy snatch double Metcon6-8 x E2MOM 3-5 power snatch 6-9 c2b/ kipping pull up 10-12 V-ups
WOD for Monday, Sep 16, 2024
LepopäiväRest day. - what did you do?
WOD for Sunday, Sep 15, 2024
Gymnasticsvoimistelua Liikepari8 x E2MOM alternating 1. 8-10 straight legged deadlift 2. 2-4 weighted pull up - four sets of each Metconfor time: 60 air squat 5 wall climb 40 alternating db snatch 45/25lbs 3 wall [...]
WOD for Saturday, Sep 14, 2024
Weightlifting CFELeon vetämä painonnosto. Push jerkE2MOM 7 x 6-8 push jerk - practice touch and go - leave 2 reps in the tank AMRAP20AMRAP20 10 all out pulls on a rower (damper 10/8) 20 wall [...]
WOD for Friday, Sep 13, 2024
LepopäiväRest day - what did you do?
WOD for Thursday, Sep 12, 2024
Overhead Squat6 x 3-4 ohs - leave 1 rep in the tank - rest 3 min btw sets Quality work3 rounds for quality: 6-8 + 6-8 front foot elevated bulgarian split squat 8-12 inverted barbell [...]