WOD for Friday, Aug 25, 2023
LepopäiväRest day - what did you do?
elokuu 2023
WOD for Thursday, Aug 24, 2023
EMOM30EMOM30: 1. 12 deadlift 50/35kg 2. 9 hang power clean + 6 shoulder to overhead 50/35kg 3. 20m heavy double kb farmers carry 4. 4 burpee to target + 1 set of pull ups (leave [...]
WOD for Wednesday, Aug 23, 2023
Metcon6 x 3min on/ 3min off 8 thruster 50/35kg 14 db box over step rest of the time erg for cal advanced can use 60/40kg
WOD for Tuesday, Aug 22, 2023
Hang snatchhang snatch - find a set of heavy three in 20min Metcon10-8-6-4-2 ohs 60/40kg t2b box jump Tc 8 min barbell from the ground
WOD for Monday, Aug 21, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Aug 20, 2023
Double AMRAP with partnerAMRAP15 with partner (YGIG one round): 30sec max cal erg 12 t2b 9 power snatch 42,5/30kg 6 bar over burpee REST 5MIN AMRAP 15 with partner (YGIG one round): 30sec wall sit [...]
WOD for Saturday, Aug 19, 2023
Pause front squat2 x 2 pause front squat - go heavy, no fails! One and a quarter front squat3 x 3 one and a quarter front squats - approx 70% of previous pause front squats [...]
WOD for Friday, Aug 18, 2023
LepopäiväRest day - what did you do?
WOD for Thursday, Aug 17, 2023
Supersets5 supersets of: 3 weighted pull up max reps ring push ups - rest as needed Metconfor time: 21 deadlift 100/65kg 21 db push press 45/25 400m run 15 deadlift 15 db push press 400m [...]
WOD for Wednesday, Aug 16, 2023
Overhead Squat5 x 4 ohs - find heavy set of four Metcon5 rounds for time of: 10 box over burpee 10 shuttle run (5+5m) 40m kb front rack carry Tc 12 min
WOD for Tuesday, Aug 15, 2023
Power clean & push jerkpower clean and push jerk - find a heavy set of 1+1 in 15min EMOM16EMOM16 odd: power clean and push jerk 3+3 even: 6-8 t2b
WOD for Monday, Aug 14, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Aug 13, 2023
Weighted pull up3-2-1 weighted pull up - leave one rep in the tank - rest 3 min btw sets Metcon5 x E5MOM 20 box jump over 20 kb swing 32/24kg 400m run
WOD for Saturday, Aug 12, 2023
Pause front squat3 x 2 pause front squat - leave one rep in the tank - rest 3 min btw sets One and a quarter front squat3 x 3 one and a quarter front squats [...]
WOD for Friday, Aug 11, 2023
LepopäiväRest day - what did you do?
WOD for Thursday, Aug 10, 2023
Metcon35 x 40sec on / 20sec off: 1. 6 kb goblet squat + 8 kb sumo deadlift high pull 24/16kg 2. erg 3. 6 push up + 8 pull up 4. DU/SU 5. REST
WOD for Wednesday, Aug 09, 2023
Deadliftdeadlift - find a heavy set of three in 15min - advanced can do snatch grip deadlift Partner metconfor time with partner, ygig: 50 cal erg 40 box over burpee 30 t2b 40 cal erg [...]
WOD for Tuesday, Aug 08, 2023
Snatch complexin 15min find a heavy complex of snatch + hang snatch + ohs EMOM12-16EMOM12-16 odd: 6 ohs even: alternating between 50 du and 8-12 box jump bar starts from the ground
WOD for Monday, Aug 07, 2023
LepopäiväRest day - what did you do?