WOD for Wednesday, Sep 11, 2024
EMOM24EMOM24 1 set of muscle up + AMRAP of air squat 40sec erg 1 set of hspu + AMRAP of DB snatch 17,5/12,5kg 40sec erg 50 DU REST TabataTABATA (8 x 20s on / 10s [...]
syyskuu 2024
WOD for Tuesday, Sep 10, 2024
Clean complexE2MOM 6-8 x clean + hang clean + 2-3 thruster - manageable weights Metcon5 x E2MOM 200m run + max reps power clean and jerk 50/35kg
WOD for Monday, Sep 09, 2024
LepopäiväRest day - what did you do?
WOD for Sunday, Sep 08, 2024
Gymnasticsvoimistelua Overhead SquatE3MOM 7 x 4-6 OHS - leave 1 rep in the tank All out!2-3 all out efforts: 15/12 cal row 20 single db walking lunge (pick weight) 10 box over burpee 20 single [...]
WOD for Saturday, Sep 07, 2024
Weightlifting CFELeon vetämä painonnosto. Push jerk6 x 3 push jerk - leave 1 rep in the tank - rest 3 min btw sets - no touch and go Metcon6 rounds of: 6-10 c2b/ kipping pull [...]
WOD for Friday, Sep 06, 2024
LepopäiväRest day - what did you do?
WOD for Thursday, Sep 05, 2024
AMRAP28AMRAP28 (YGIG, split anyhow): 50cal bike/ski/row 200 DU 50 push up 200m farmers carry 32/24kg
WOD for Wednesday, Sep 04, 2024
Liikepari5 x E4MOM 8-10 deadlift (leave 2 reps in the tank) 40m sandbag/ kb front rack carry MetconFor time: 21 db thruster 45/25lbs 500m row 15 db thruster 400m run 9 db thruster 30 box [...]
WOD for Tuesday, Sep 03, 2024
Hang snatchin 20min - find a heavy double hang snatch LiikepariEMOM16 alternating: 1. 1 hang snatch 2. 1-2 rope climb/ 1 legless rope climb Use a challenging weight
WOD for Monday, Sep 02, 2024
LepopäiväRest day - what did you do?
elokuu 2024
WOD for Sunday, Sep 01, 2024
Overhead Squat5 x 4-6 overhead squat - leave 1-2 reps in the tank - rest 3 min btw sets Metconfor time with two db`s 20+20 walking lunge 45/25lbs 400m run 30 db box over steps [...]
WOD for Saturday, Aug 31, 2024
Metcon6 x 3min on / 1,5min off: A) 2, 4, 6, 8… 1-arm devils press 17,5/12,5kg cal erg B) 1, 2, 3… bmu - after each set perform 12 kb swing 24/16kg
WOD for Friday, Aug 30, 2024
LepopäiväRest day - what did you do? Weightlifting CFELeon vetämä painonnosto.
WOD for Thursday, Aug 29, 2024
Push jerkE2MOM 6 x 4-6 push jerk -practice touch and go - leave 1-2 reps in the tank AMRAP12AMRAP12 30-50 du 10 box jump over 8-12 ring push up
WOD for Wednesday, Aug 28, 2024
Liikepari10 x E90SEC alternating 6-8 straight legged deadlift 10-20 hollow rock - five set of each Liikepari 23-4 rounds 3-5 weighted pull up 8+8 front foot elevated bulgarian split squats (pause in the bottom) - [...]
WOD for Tuesday, Aug 27, 2024
Complexin 20min - find a heavy set of power clean + hang clean + thruster Metcon5 rounds for time 9 hang power clean 60/40kg 7 bar over burpee 5 t2b Tc 8min
WOD for Monday, Aug 26, 2024
LepopäiväRest day- what did you do?
WOD for Sunday, Aug 25, 2024
Metcon5-6 rounds for time 400m run 2-3 rope climb 25/20 cal erg 3-4 wall climb
WOD for Saturday, Aug 24, 2024
Back Squatpause back squat - find a heavy single in 12min Back Squat3 x 8 pause back squat - leave 1-2 reps in the tank - rest 3 min btw sets Quality work3-4 rounds for [...]