WOD for Sunday, Aug 06, 2023
Thrusterthruster - find a heavy set of three in 12min - advanced can take the first rep from the floor MetconFor time: 800m run 15 thruster 50/35kg 15 t2b 400m run 12 thruster 12 t2b [...]
elokuu 2023
WOD for Saturday, Aug 05, 2023
Pause front squat3 x 3 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 04, 2023
LepopäiväRest day - what did you do?
WOD for Thursday, Aug 03, 2023
Partner metconAMRAP 35 with partner: 400m synchro run 20/15cal row + burpee 20/15cal row + reverse lunge 20/15cal row + abmat sit-up 20 (10+10) buddy wall ball* toinen soutaa ja toinen tekee rauhallista tahtia mainittua [...]
WOD for Wednesday, Aug 02, 2023
Weighted pull up3 x 3 weighted pull up - leave one rep in the tank - rest 3 min btw sets MetconIn 3 minutes: 10 t2b 20/16 cal erg 30 shoulder to over head 50/35kg [...]
heinäkuu 2023
WOD for Tuesday, Aug 01, 2023
Clean&Jerk clean and jerk - find 1RM of the day
WOD for Monday, Jul 31, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Jul 30, 2023
AMRAP30 with partnerAMRAP30 with partner: 400m run Amrap of Cindy Person A runs 400m while B does amrap of Cindy + Person B runs 400m while A does amrap of Cindy Cindy is 5 pull [...]
WOD for Saturday, Jul 29, 2023
Deadliftdeadlift 1RM - find 1RM of the day Quality work3-4 rounds for quality 20sec on/ 20sec off: wall facing handstand hold hollow hold strict t2b/ L-hang
WOD for Friday, Jul 28, 2023
LepopäiväRest day - what did you do?
WOD for Thursday, Jul 27, 2023
Intervalli12 x E3MOM 18/15cal row + 8 hspu 90sec max 1-arm devils press 17,5/12,5kg 60 DU + 12 c2b/pull up
WOD for Wednesday, Jul 26, 2023
Back Squatback squat 1RM - find 1RM of the day MetconAMRAP8: kb front rack carry for distance - every time you drop the kb`s do 8 burpees
WOD for Tuesday, Jul 25, 2023
Snatchsnatch - find 1RM Supersets3 x super set of 2-3 weighted pull up 8 Lu raises - rest 2min btw sets
WOD for Monday, Jul 24, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Jul 23, 2023
Metcon3 x every 15min for time: A) 800m run 60 alternating db snatch (pick weight) 800m run B) 1000/800m row 400m farmers carry (heavy) 1000/800m row C) 400m run 50 box over burpees 400m run
WOD for Saturday, Jul 22, 2023
Pause front squatpause front squat 3-2-1-1 - last rep is for max effort MetconFor time: 30 db hang power clean 45/25lbs 30 air squat 20 db hang power clean 20 air squat 10 db hang [...]
WOD for Friday, Jul 21, 2023
LepopäiväRest day - what did you do?
WOD for Thursday, Jul 20, 2023
Intervalli9 x 1,5min on / 2,5min off: A) 6 overhead squat + 6 bar over burpee 42,5/30kg B) 8 c2b/pull up + 8 box jump over C) erg
WOD for Wednesday, Jul 19, 2023
Back Squat3-2-1 back squat - leave one rep in the tank - rest 4 min btw sets MetconFor time: 30 deadlift 70/50kg 400m run 60 cal erg 400m run 30 deadlift