WOD for Tuesday, Apr 11, 2023
Hang cleanE3MOM Hang clean 3 x 5 3 x 3 - above knee AMRAP9AMRAP9 1+2+3+… 10+10m shuttle run 2+4+6+… db thruster 35/25lbs Advanced use 45/35lbs
huhtikuu 2023
WOD for Monday, Apr 10, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Apr 09, 2023
Liikepari4 rounds 5-6 wide grip pull up - rest 90sec 10-12 + 10-12 db reverse lunge - rest 90sec 3sec eccentric phase in both movements leave two reps in the tank Advanced can do kb [...]
WOD for Saturday, Apr 08, 2023
Metcon3 x 3min on / 3min off: 12 burpee to target 9 t2b/leg raise/knee raise 6 D-ball/sandbag over shoulder Rest of the time: AMRAP of DU/SU Liikepari4 x E2,5MOM 8 snatch grip barbell row 8-12 [...]
WOD for Friday, Apr 07, 2023
LepopäiväRest day - what did you do?
WOD for Thursday, Apr 06, 2023
Liikepari4 rounds 10+10 db bulgarian split squat - rest 90sec 8-10 shoulder press - rest 90sec 3sec eccentric phase in both movements leave two reps in the tank Advanced can do bulgarian speed skater squats [...]
WOD for Wednesday, Apr 05, 2023
Narrow grip bench press5 x 8-10 narrow grip bench press 3sec eccentric phase leave two reps in the tank rest 3 min btw sets MetconFor time: Cash in: 20/16cal erg 10 box over burpee 4 [...]
WOD for Tuesday, Apr 04, 2023
Hang power snatch 8 x 3 hang power snatch below knee Snatch grip push press + ohs5 x (2 snatch grip behind the neck push press + 3 ohs) work up to a heavy set
WOD for Monday, Apr 03, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Apr 02, 2023
Gymnasticsvoimistelua T2B techniqueA) T2B skill practise for 10min B) 12 x E45SEC: 1. 20sec max reps of t2b 2. 20 DU / 30 SU EMOM15EMOM15: 1. 1 set of push ups 2. 8-12 box dip [...]
maaliskuu 2023
WOD for Saturday, Apr 01, 2023
WeightliftingSnatch, Clean, Jerk alternating Liikepari3 rounds 8-10 shoulder press - rest 90sec 10-12 + 10-12 db reverse lunge - rest 90sec 3sec eccentric phase in both movements leave two reps in the tank Advanced can [...]
WOD for Friday, Mar 31, 2023
LepopäiväRest day - what did you do?
WOD for Thursday, Mar 30, 2023
Metcon3 rounds E10MOM 50/40cal erg 100 du 50 alternating db snatch 45/35lbs Core4 x 75sec on / 60sec off: (weighted) plank hold 5 hollow rock + 5 strict hanging knee raise -> jälkimmäisessä vuorotellaan 5+5 [...]
WOD for Wednesday, Mar 29, 2023
Liikepari3 rounds 10+10 db bulgarian split squat - rest 90sec 5-6 wide grip pull up - rest 90sec 3sec eccentric phase in both movements leave two reps in the tank Advanced can do bulgarian speed [...]
WOD for Tuesday, Mar 28, 2023
Hang power cleanE3MOM 5 x 5-6 hang power clean MetconStart a running clock for 15min 0:00 - 5:00 3 rounds of 10 power clean 50/35kg 10 k2e 5:00 - 10:00 3 rounds of 10 front [...]
WOD for Monday, Mar 27, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Mar 26, 2023
Gymnasticsvoimistelua Liikepari4rounds 10-12 + 10-12 single leg deadlift - rest 90sec 6-8 strict chin up - rest 90sec 3sec eccentric phase in both movements leave two reps in the tank Metcon5 rounds for time: 6+6 [...]
WOD for Saturday, Mar 25, 2023
WeightliftingSnatch, Clean, Jerk alternating T2B techniqueA) T2B skill practise for 10min B) 10 x E45SEC: 1. 20s max reps of t2b 2. 5 burpee to target Liikepari5 x E2,5MOM 6+6 1-arm heavy DB/KB row 8-12 [...]
WOD for Friday, Mar 24, 2023
LepopäiväRest day - what did you do?