WOD for Thursday, Mar 23, 2023
Liikepari4 rounds 12+12 db walking lunge - rest 90sec 10-12 shoulder press - rest 90sec 3sec eccentric phase in both movements leave two reps in the tank Metconfor time: 10 box over burpee 40m farmers [...]
maaliskuu 2023
WOD for Wednesday, Mar 22, 2023
Narrow grip bench press4 x 8-10 narrow grip bench press 3 sec eccentric phase leave two reps in the tank rest 3 min btw sets Metcon150/120 calories for time odd minute: erg for calories even [...]
WOD for Tuesday, Mar 21, 2023
3-position power snatch3-position power snacth 6-8 x (1+1+1) -hi-hang, above knee, below knee Complex5 x (3 snatch grip behind the neck push press + 2 ohs) work up to a heavy set rest as needed [...]
WOD for Monday, Mar 20, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Mar 19, 2023
Gymnasticsvoimistelua T2B techniqueA) T2B skill practise (10min) B) EMOM 8: 20s max reps of t2b 12 box jump over EMOM12EMOM12: 1. 6+6 1-arm DB/KB floor press 2. 30s barbell bicep curl 3. 8-12 bench dip
WOD for Saturday, Mar 18, 2023
WeightliftingSnatch, Clean, Jerk alternating Liikepari3 rounds 10-12 shoulder press - rest 90sec 10-12 + 10-12 db single leg deadlift - rest 90sec 3sec eccentric phase in both movements leave two reps in the tank MetconFor [...]
WOD for Friday, Mar 17, 2023
LepopäiväRest day - what did you do?
WOD for Thursday, Mar 16, 2023
Metcon3 rounds for time 1000/800m row 30 db hang power clean 45/25lbs 30 burpee tc 30min Core4 x 60s on / 60s off: (weighted) plank hold 30+30s side plank hold
WOD for Wednesday, Mar 15, 2023
Liikepari3 rounds 12+12 db walking lunge - rest 90sec 6-8 strict chin up - rest 90sec 3sec eccentric phase in both movements leave two reps in the tank MetconFor time: 10-9-8-…-1 shoulder to overhead 60/40kg [...]
WOD for Tuesday, Mar 14, 2023
Hang power cleanE3MOM 5 x 6-8 hang power clean Metcon3 rounds for time of: 5-4-3-2-1 power clean 60/40kg (adv. 70/45kg) 2-4-6-8-10 wall ball - Rest 2min between rounds Tc 15min (including the rest periods)
WOD for Monday, Mar 13, 2023
LepopäiväRest day - What did you do?
WOD for Sunday, Mar 12, 2023
Gymnasticsvoimistelua Bert with partner“Bert” with partner 50 burpee 500m row 100 push up 500m row 150 walking lunge 500m row 200 air squat 500m row 150 walking lunge 500m row 100 push up 500m row [...]
WOD for Saturday, Mar 11, 2023
Metcon6 x 2min on / 1,5min off: A) 8 t2b + 16 DU/32 SU B) 5m hand stand walk/8 kipping hspu + 6 double db burpee deadlift 22,5/15kg https://m.youtube.com/watch?v=kfUbWNL2WhA Quality work10min for quality: 8 double [...]
WOD for Friday, Mar 10, 2023
LepopäiväRest day - what did you do?
WOD for Thursday, Mar 09, 2023
Front squatFront squat 3-3-2-2-1 add weight in every set Metcon5 rounds 20 db deadlift 45/35lbs 20m farmers walk 20 shoulder to overhead 20m farmers walk Tc 15min
WOD for Wednesday, Mar 08, 2023
AMRAP30AMRAP30 5 c2b/ pull up 10 kb swing 32/24kg 15 air squat 20/16 cal erg
WOD for Tuesday, Mar 07, 2023
Snatchsnatch 4 x 2 4 x 1 Go heavy on the singles Rest as needed Overhead SquatOverhead squat 1 RM
WOD for Monday, Mar 06, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Mar 05, 2023
Gymnasticsvoimistelua Team metcon5 rounds in teams of three: 10 box over burpee 40m sled push fast One person working at a time DeadliftE2MOM 7 x 5 deadlift leave 3-2 reps in tank