WOD for Thursday, Nov 10, 2022
Jerkssplit jerk/ push jerk - heavy doubles and singles for 20 min - heavy singles means manageable weights without failing! Metconfor time: 10 s2o 60/40kg 40 m farmers walk 32/24kg 10 s2o 80 m farmers [...]
marraskuu 2022
WOD for Wednesday, Nov 09, 2022
Back Squatback squat - last set of every set with one second pause in the bottom 2 x 5 - leave two reps in the tank - rest 4 min btw sets 1 x 3 [...]
WOD for Tuesday, Nov 08, 2022
Snatch complex5 x tall snatch + snatch balance (2+2) Snatchsnatch 4 x 2 4 x 1 - heavy singles, no fails! Core4-5 x each with partner - 10-15 V-ups + 20 sec heavy weighted partner [...]
WOD for Monday, Nov 07, 2022
LepopäiväRest day - what did you do?
WOD for Sunday, Nov 06, 2022
GymnasticsVoimistelutunti, teema vaihtelee MetconEMOM 16: 1. 10 double DB burpee deadlift 2 x 15/10kg 2. 40 sec moderate erg 3. 1-2 rope climb 4. rest rest 3 min EMOM 8: 1. 6-8 devils press 2 [...]
WOD for Saturday, Nov 05, 2022
Thruster5 x 4 thruster find a heavy set of four EMOM15EMOM15 1. db hang clean and jerk 35/25 lbs 2. db box over step 3. rest
WOD for Friday, Nov 04, 2022
LepopäiväRest day - what did you do?
WOD for Thursday, Nov 03, 2022
Back Squat4 x 3 back squat leave one rep in the tank rest 4 min btw sets last rep of every set with one second pause in the bottom Core3 rounds 30 sec on/ 15 [...]
WOD for Wednesday, Nov 02, 2022
Bench pressbench press 3 x 2 leave one rep in the tank rest 4 min btw sets last rep in every set with one second pause in the bottom 2 x 5 leave 3 reps [...]
lokakuu 2022
WOD for Tuesday, Nov 01, 2022
Tall clean5 x 2 tall clean focus on speed under the bar and rhythm Clean&Jerk 8 x clean and jerk (1+2) add weight until heavy
WOD for Monday, Oct 31, 2022
LepopäiväRest day - what did you do?
WOD for Sunday, Oct 30, 2022
GymnasticsVoimistelutunti, teema vaihtelee MetconAMRAP30 YGIG per movement: 10 cal erg 10 t2b 10 box jump over 10 double DB/KB hang snatch E3MOM: do 3 synchro burpees
WOD for Saturday, Oct 29, 2022
Deadliftdeadlift 5 RM Bench pressbench press 2 x 4 2 x 3 leave one rep in the tank rest 3-4 min btw sets last rep of every set is with a one second pause in [...]
WOD for Friday, Oct 28, 2022
LepopäiväRest day - what did you do?
WOD for Thursday, Oct 27, 2022
Jerkssplit jerk/ push jerk heavy triples and doubles for 20 min keep the weights manageable and focus on rhythm Chipperchipper for time 60/45 cal row 5 wall climb 40 db snatch 45/35 lbs 3 wall [...]
WOD for Wednesday, Oct 26, 2022
Back Squatback squat 2 x 4 2 x 3 leave two reps in the tank rest 3-4 min btw sets last rep of every set is with a one second pause in the bottom All [...]
WOD for Tuesday, Oct 25, 2022
Tall snatch5 x 2 tall snatch Snatch8 x 2 snatch no touch and go!
WOD for Monday, Oct 24, 2022
LepopäiväRest day - what did you do?
WOD for Sunday, Oct 23, 2022
GymnasticsVoimistelutunti, teema vaihtelee Back Squat5 x 5 back squat leave 1-2 reps in the tank rest 4 min btw sets "GRACE"For Time: 30 Clean & Jerk 60/40kg Time Cap: 7:00 SKAALAUS1: 45/30kg SKAALAUS2: Hang Power [...]