WOD for Thursday, Jun 29, 2023
JerksE2MOM Jerk 8 x 3 your stronger jerk (push jerk or split jerk) EMOM15EMOM15: 1. 1x set of hspu (leave 3-4 reps in the tank) 2. 5 strict t2b/ knee raise + 20s ecL-sit or [...]
kesäkuu 2023
WOD for Wednesday, Jun 28, 2023
Front squat4 x 2 front squat leave 1-2 reps in the tank rest 3 min btw sets One and a quarter front squat3 x 2 one and a quarter front squats leave two reps in [...]
WOD for Tuesday, Jun 27, 2023
Snatchtwo waves of snatches: A) start with doubles, add weight until heavy in about six sets B) second set is singles, add weight until heavy in about six singles EMOM15EMOM15: power snatch 40/30kg row for [...]
WOD for Monday, Jun 26, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Jun 25, 2023
300“300” 25 kipping pull up/ c2b 50 deadlift 60/45kg 50 push up 50 box jump 50 floor wipers holding 20/15kg barbell 50 single arm db clean and press 45/25lbs 25 kipping pull up/ c2b advanced: [...]
WOD for Saturday, Jun 24, 2023
LepopäiväRest day - what didi you do?
WOD for Friday, Jun 23, 2023
"Hidalgo" with less runningFor time: run 1,6K rest 2min 20 full clean @ 60/42,5kg 20 box jump 20 walking lunge with 20kg plate overhead 20 box jump 20 full clean rest 2 min run 1,6K [...]
WOD for Thursday, Jun 22, 2023
MetconEMOM 36: 1. 3-6 mu / 6-12 c2b / pull up 2. 12 box jump over 3. 10m handstand walk/ 2-3 wall walk 4. 20 air squat 5. 100m shuttle run 10m + 10m 6. [...]
WOD for Wednesday, Jun 21, 2023
Front squatfront squat 3-3-2-2-1 add weight in every set, last single should feel challenging Metcon5 rounds for time: 5+5 pistol squat 5-10 strict pull up 10 box over burpee 10 weighted abmat sit up/ ghd [...]
WOD for Tuesday, Jun 20, 2023
two waves of power c&jtwo waves of power clean and jerks: A) start with doubles (2+2), add weight until heavy in about six sets B) second set is singles (1+1), add weight until heavy in [...]
WOD for Monday, Jun 19, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Jun 18, 2023
Gymnasticsvoimistelua Partner metcon12 rounds for time with partner: 10/8cal row 16 alt. box jump 20 alt. synchro db snatch 22,5/15kg TC: 35min Soutu YGIG eli vain yksi soutaa kierroksella, toiselle tulee lepoa sillä kierroksella -> [...]
WOD for Saturday, Jun 17, 2023
WeightliftingSnatch, Clean, Jerk alternating EMOM14EMOM14 odd: 4-5 push jerk even: 1-2 rope climb adv: 1 legless rope climb John Rankel20 min AMRAP: 6 deadlifts, 225 lbs/155 lbs or 100 kg/70 kg 7 burpee pull-ups 10 [...]
WOD for Friday, Jun 16, 2023
LepopäiväRest day - what did you do?
WOD for Thursday, Jun 15, 2023
Front squatfront squat 3-3-2-2 leave one rep in the tank rest 4 min btw sets One and a quarter front squat3 x 2 one and a quarter front squat leave two reps in the tank [...]
WOD for Wednesday, Jun 14, 2023
Metcon4 x 4min of work/ 3min rest A) 10 kb goblet squat 10 jumping pull up adv: 8 pull up B) 15 alternating db snatch 10 burpee C) 2 wall climb 10 v-ups D) 25 [...]
WOD for Monday, Jun 12, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Jun 11, 2023
Gymnasticsvoimistelua Deadlift4 x 3 deadlift leave 1-2 reps in the tank rest 4 min btw sets Helen"Helen" 3 rounds for time: run 400m 21 kettlebell swings (55/35lb or 24/16kg) 12 pull-ups Advanced: "Heavy Helen" - [...]
WOD for Saturday, Jun 10, 2023
WeightliftingSnatch, Clean, Jerk alternating All out!3 rounds: E4MOM, 40 sec work sled push row assault bike or bike erg rest as fast as possible