WOD for Wednesday, Sep 13, 2023
Liikepari4 rounds of: 8+8 behind the neck walking lunge (leave two reps in the tank) - rest 1 min 10+10 russian twist - rest 2 min Metcon5-7 rounds of: 1min: db snatches 45/35lbs 1min: row [...]
syyskuu 2023
WOD for Tuesday, Sep 12, 2023
Hang cleanE2MOM 6 x 3 hang clean Hang power cleanE2MOM 5 x 2 hang power clean Supersets3 supersets of: 8-10 good morning 10-15 band pull aparts - rest as needed btw sets
WOD for Monday, Sep 11, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Sep 10, 2023
Gymnasticsvoimistelua Overhead Squat6 x 4 OHS - leave 1-2 reps in the tank - rest 3-4 min btw sets EMOM10EMOM10 odd: 30 kb swing 32/24kg even: rest
WOD for Saturday, Sep 09, 2023
Weightlifting CF EspooLauantain painonnostotunti Espoossa Pull up4 x E2MOM 6 tempo strict pull up - tempo: 5sec down - leave 1-2 reps in the tank Bench press4 x E2MOM 6+6 double db top down bench [...]
WOD for Friday, Sep 08, 2023
LepopäiväRest day - what did you do?
WOD for Thursday, Sep 07, 2023
LiikepariFour rounds of: 10+10 behind the neck walking lunge (leave two reps in the tank) - rest 90 sec 8+8 pallof press - rest 90 sec MetconIn 8 minutes two rounds for time of: 21 [...]
WOD for Wednesday, Sep 06, 2023
Shoulder pressshoulder press - find heavy 8 in 10min Liikepari3 rounds of: 10 strict press (leave two reps in the tank) - rest 90sec 8-10 ring row/ barbell row (one second hold at the top [...]
WOD for Tuesday, Sep 05, 2023
High hang power snatch6 x 3 high hang power snatch High hang snatch5 x 2 high hang snatch Weights should feel snappy! Supersets3 supersets of: 8-10 ghd hip extensions 10-12 double kb cyclist squat - [...]
WOD for Monday, Sep 04, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Sep 03, 2023
Pull up4 x E2MOM 6 tempo strict pull up - 3 sec down - leave 2-3 reps in the tank Bench press4 x E2MOM 6+6 double db top down bench press - leave 2-3 reps [...]
WOD for Saturday, Sep 02, 2023
Walking lunge4 x 8+8 barbell behind the neck walking lunge - leave two reps in the tank - rest 3 min btw sets MetconFor time: 10 box over burpee 10 kb deadlift 32/24kg 80 m [...]
elokuu 2023
WOD for Friday, Sep 01, 2023
LepopäiväRest day - what did you do?
WOD for Thursday, Aug 31, 2023
Shoulder press4 x 8 shoulder press - leave two reps in the tank - rest 3-4 min btw sets Metcon5 x E2MOM - run 200m + rest of the time double db power clean and [...]
WOD for Wednesday, Aug 30, 2023
Overhead Squat5 x 5 OHS leave two reps in the tank rest 3-4 min btw sets MetconFor time: 30/24 cal row 30 double kb squat 24/16kg 20/16 cal row 20 double kb squat Advanced: heavy [...]
WOD for Tuesday, Aug 29, 2023
Hang cleanE3MOM - 5 x 4 hang clean Hang power cleanE2MOM - 5 x 3 hang power clean Weights should feel snappy! Supersets3 supersets of: 8-12 ghd hip extension 12-15 band pull aparts - rest [...]
WOD for Monday, Aug 28, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Aug 27, 2023
Deadlift4-4-2-2 deadlift - increase the weights in every set, last set of two should be near max effort AMRAP15AMRAP15 6 t2b 12 wall ball 18 db snatch 45/35lbs
WOD for Saturday, Aug 26, 2023
Metcon6 rounds 500m row 400m run 50 du Tc 45min