WOD for Friday, May 19, 2023
LepopäiväRest day - what did you do?
toukokuu 2023
WOD for Thursday, May 18, 2023
Metcon3 rounds of 20sec work/ 1:40 rest (12 working sets) 1. push press (50%/1RM) 2. double kb squats 3. erg 4. sled push 5. rest 2min Go all out in every interval! Quality work6 min [...]
WOD for Wednesday, May 17, 2023
Pause deadlift4 x 6 pause deadlift 1sec pause below knee leave two reps in the tank rest 3-4 min btw sets Advanced: pause deadlift on a riser stand on a 10 or 15kg plate AMRAP12AMRAP12: [...]
WOD for Tuesday, May 16, 2023
Snatch5 x 3 snatch No touch and go! Power snatchEMOM5 3 power snatch rest 2min and add weight EMOM5 - 2 power snatch rest 2min Find 1RM power snatch in 5 min Touch and go [...]
WOD for Monday, May 15, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, May 14, 2023
Gymnasticsvoimistelua Back Squat3 x 6 back squat 3sec count on the way down leave two reps in the tank rest 3-4 min btw sets Quality work3 rounds for quality 8+8 skaters squat 8+8 single leg [...]
WOD for Saturday, May 13, 2023
WeightliftingSnatch, Clean, Jerk alternating Push press4 x 4 push press leave two reps in the tank rest 3 min btw sets MetconFor time with two dumbbells: 200m run 30 db deadlift 45/35lbs 400m run 30 [...]
WOD for Friday, May 12, 2023
LepopäiväRest day- what did you do?
WOD for Thursday, May 11, 2023
Pause deadlift5 x 5 deadlift 1sec pause below knee leave two reps in the tank rest 3-4 min btw sets Advanced: deadlift on a riser - stand on a 10 or 15kg plate All out!All [...]
WOD for Wednesday, May 10, 2023
AMRAP20AMRAP20: 200m run 15 kb swing 24/16kg 2, 4, 6, 8… strict pull up BodailuaA) 4 x E2MOM 8-12 barbell skull crusher 10-15 plate bicep curl B) 8 x 20sec on / 20sec off: push [...]
WOD for Tuesday, May 09, 2023
CleanE3MOM 5 x 3 clean - No touch and go Power clean&jerkEMOM5 3 power clean and jerk rest 2min and add weight EMOM5 2 power clean and jerk rest 2min Find 1RM power clean and [...]
WOD for Monday, May 08, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, May 07, 2023
Gymnasticsvoimistelua Liikepari4 rounds of 6-8 push press - 90sec rest 8+8 kb Romanian deadlift - 90sec rest leave 1-2 reps in the tank Walking lunge with a twistFor time: 100 walking lunges 45/35lbs EMOM do [...]
WOD for Saturday, May 06, 2023
EMOM25EMOM 25: 1. 5 burpee to target + 1 set of kipping pull up/c2b/mu (leave 3-4 reps in the tank) 2. 1x double db DT 22,5/15kg (12 deadlift, 9 hang power clean, 6 stoh) 3. [...]
WOD for Friday, May 05, 2023
LepopäiväRest day - what did you do?
WOD for Thursday, May 04, 2023
Metcon6 x E5MOM 500/400m row 10 back squat 100/65kg
WOD for Wednesday, May 03, 2023
Weighted chin upWeighted chin up - find a heavy set of three in 10min Rowing and running5 rounds for time 500/400m row 400m run Tc 24min
WOD for Tuesday, May 02, 2023
Hang snatchHang snatch 6-8 x 3 (1+2) above knee + below knee Supersets4 supersets of: 5 weighted chin up 6-8 + 6-8 barbell behind the neck walking lunge -leave two reps in the tank -rest [...]
huhtikuu 2023
WOD for Monday, May 01, 2023
LepopäiväRest day - what did you do?