WOD for Monday, Oct 02, 2023
LepopäiväRest day - what did you do?
lokakuu 2023
syyskuu 2023
WOD for Sunday, Oct 01, 2023
Gymnasticsvoimistelua Supersets5 x E3MOM as supersets: 12 (6+6) front rack reverse lunge 6+6 double kb split stance romanian deadlift - leave 3-4 reps in the tank "Karen" progression”Karen” progression For time: 21-15-9-15-21 reps/cals of wall [...]
WOD for Saturday, Sep 30, 2023
Weightlifting CF EspooLauantain painonnostotunti Espoossa Shoulder pressshoulder press - find a heavy set of three in 10min Liikepari10 x E90SEC odd: 5-6 push jerk even: 6 strict t2b/ 8-10 ghd sit up AMRAP8AMRAP8 1 rope [...]
WOD for Friday, Sep 29, 2023
LepopäiväRest day - what did you do?
WOD for Thursday, Sep 28, 2023
Back Squat3 x 6 back squat - tempo 3sec down - leave 2 reps in the tank - rest 3-4 min btw sets Metcon10 devils press 45/25lbs 80m farmers walk 20 front squat 80m farmers [...]
WOD for Wednesday, Sep 27, 2023
Supersets4 supersets of 6-8 bench press 4-6 strict pull up/ chin up - rest 3min between sets "Nicole"20 min AMRAP: 400 m run or erg cals 25/20 max rep unbroken pull-ups Your final score is [...]
WOD for Tuesday, Sep 26, 2023
Power clean&jerk6-8 x power clean + jerk (2+2) - work up to a few heavyish sets Metcon10-8-6-4-2 hang power clean 60/40kg shoulder to overhead - 10/8 cal row tc:10min
WOD for Monday, Sep 25, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Sep 24, 2023
Gymnasticsvoimistelua Overhead SquatOhs - find a heavy set of three Nancy5 rounds for time: 400m Run 15 Overhead Squat 42.5/30kg (time cap 18min)
WOD for Saturday, Sep 23, 2023
Weightlifting CF EspooLauantain painonnostotunti Espoossa Db bench press4 x E3MOM 10 double db bench press - leave 0-1 reps in the tank EMOM12EMOM12: 1. 20m double kb overhead carry (challenging) 2. 6+6 db/plate rotator cuff [...]
WOD for Friday, Sep 22, 2023
LepopäiväRest day - what did you do?
WOD for Thursday, Sep 21, 2023
Liikepari4 rounds of: 10+10 behind the neck walking lunge (leave 1 rep in the tank) - rest 1min 15+15 heavy kb side bends - rest 2min 21-15-921-15-9 double kb thruster (pick weight) cal erg Cash [...]
WOD for Wednesday, Sep 20, 2023
Shoulder pressShoulder press - find heavy set of 6 in 10min Metcon5 rounds for time: 20 db hang power clean 45/25lbs 20 shoulder to overhead 200m run tc 20min
WOD for Tuesday, Sep 19, 2023
Snatch complex10 x E2MOM high hang power snatch +high hang snatch (2+1) Supersets3-4 supersets of: 8 good morning 10 kb cyclist squat three second eccentric phase in squats
WOD for Monday, Sep 18, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Sep 17, 2023
Gymnasticsvoimistelua Pull up5 x E3MOM 8-10 strict pull up - leave 2-3 reps in the tank Db bench press5 x E3MOM 12 double db bench press - leave 1-2 reps in the tank Quality work8min [...]
WOD for Saturday, Sep 16, 2023
Weightlifting CF EspooLauantain painonnostotunti Espoossa Overhead SquatE2MOM 8 x 3 OHS - leave two reps in the tank AMRAP20AMRAP20 run 200m - rest 20sec row 250m - rest 20sec
WOD for Friday, Sep 15, 2023
LepopäiväRest day - what did you do?
WOD for Thursday, Sep 14, 2023
Shoulder pressshoulder press - find heavy 10 in 10min Liikepari3 rounds of 8 shoulder press (leave 1-2 reps in the tank) - rest 90sec 10 double kb row - rest 90sec Death...death by box over [...]