WOD for Sunday, Apr 30, 2023
“Holleyman”30 rounds for time 5 wall balls 20/14 lbs 3 handstand push-ups 1 power clean 102/70 kg Partner Holleyman30 min AMRAP of RX: 5 Wallball 20/14lbs 3 Hand Stand Push Up 1 Power Clean 100/70 [...]
huhtikuu 2023
WOD for Saturday, Apr 29, 2023
WeightliftingSnatch, Clean, Jerk alternating Back SquatBack squat - find a heavy set of three in 12min Walking lungeE3MOM barbell behind the neck walking lunge 3 x 6-8 + 6-8 leave two reps in the tank [...]
WOD for Friday, Apr 28, 2023
LepopäiväRest day - what did you do?
WOD for Thursday, Apr 27, 2023
DeadliftDeadlift 5 x 8 leave 2 reps in the tank rest 3 min btw sets no touch and go`s Supersets4 supersets of: 5 narrow grip bench press 3-4 weighted chin up leave two reps in [...]
WOD for Wednesday, Apr 26, 2023
Metcon4 x every 10min: A) 800m run 21 air squat 15 t2b 12 burpee to target B) Buy in 100 double under 3 rounds: 12 double DB shoulder to over head 50/35 lbs 3-12 kipping [...]
WOD for Tuesday, Apr 25, 2023
Hang cleanE2MOM 8 x Hang clean (1+2) above + below knee Metcon10 rounds for time 3 clean 60/40kg 3 bar over burpee
WOD for Monday, Apr 24, 2023
LepopäiväRest day - What did you do?
WOD for Sunday, Apr 23, 2023
Gymnasticsvoimistelua Liikepari4 rounds of 8 push press - 90sec rest 8+8 kb single leg kb romanian deadlift - 90sec rest leave 3 reps in the tank No touch and go`s in push press MetconFor time: [...]
WOD for Saturday, Apr 22, 2023
WeightliftingSnatch, Clean, Jerk alternating EMOM36EMOM 36: 1. 3-12 kipping pull up/c2b/mu 2. 40-60 double under 3. 12 hang power clean 42,5/30kg 4. 3-12 t2b 5. 12 thruster 42,5/30kg 6. REST
WOD for Friday, Apr 21, 2023
LepopäiväRest day - what did you do?
WOD for Thursday, Apr 20, 2023
Narrow grip bench pressnarrow grip bench press A) work up to a heavy set of 5 in 12min B) 2 x 8 - leave 2 reps in the tank - rest 3 min btw sets [...]
WOD for Wednesday, Apr 19, 2023
Supersets4 supersets of: 5 weighted chin up 8-10 + 8-10 barbell behind the neck walking lunge leave two reps in the tank advanced can do front rack walking lunges with barbell AMRAP15AMRAP15 6 target burpee [...]
WOD for Tuesday, Apr 18, 2023
Snatch balanceSnatch balance 5 x 3 Hang snatch6-8 x Hang snatch (1+2) above knee + below knee Core7min for quality: 10+10 pallof press 20-30s hanging L-sit/tuck hold 30s Chinese plank with knee lifts Chinese plank [...]
WOD for Monday, Apr 17, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Apr 16, 2023
Gymnasticsvoimistelua Liikepari4 rounds of 8 deadlift (leave 3 reps in the tank) - 90sec rest 8+8 single arm db press (leave 2 reps in the tank) - 90sec rest No touch and go`s in deadlifts [...]
WOD for Saturday, Apr 15, 2023
WeightliftingSnatch, Clean, Jerk alternating Metcon3 x Every 12min: 3 rounds for time: A) 15 wall ball 12 kipping pull up 9 burpee to target 3 Rounds for time: B) 15 box jump over 12 Double [...]
WOD for Friday, Apr 14, 2023
LepopäiväRest day - what did you do?
WOD for Thursday, Apr 13, 2023
Back SquatBack squat - find a heavy set of 5 reps in 15min Walking lunge3 sets of: 8-10 + 8-10 barbell behind the neck walking lunge leave 4 reps in the tank rest 2 min [...]
WOD for Wednesday, Apr 12, 2023
Supersets4 x superset of: 6 narrow grip bench press 4 weighted chin up leave two reps in the tank rest 2-3min between sets MetconFor time: 500m row 400m run 100m kb overhead walk (as heavy [...]