WOD for Friday, Aug 23, 2024
LepopäiväRest day - what did you do?
elokuu 2024
WOD for Thursday, Aug 22, 2024
Push press4 x 4 push press - leave 1-2 reps in the tank - rest 3-4 min btw sets EMOM15EMOM15 1. power clean and jerk 60/40kg 2. erg for cal 3. rest
WOD for Wednesday, Aug 21, 2024
Toes to bar A) 10min guided t2b practice B) EMOM10: 1 set of t2b (leave 2-3 reps in the tank) 40sec easy erg MetconFor time: 12 burpee to target 15 kipping pull up 18 ohs [...]
WOD for Tuesday, Aug 20, 2024
Power snatchpower snatch - find a heavy triple in 15min MetconAMRAP15 2-4-6-… hang power snatch 50/35kg 200/150m row
WOD for Monday, Aug 19, 2024
LepopäiväRest day - what did you do?
WOD for Sunday, Aug 18, 2024
EMOM10EMOM10: 3-6 bmu or 6-12 c2b/kipping pull up 12 wall ball Toes to bar A) 10min guided t2b practice B) AMRAP 15 (YGIG per round): 12 alt. db snatch 22,5/15kg 9 t2b 3 wall walk
WOD for Saturday, Aug 17, 2024
AMRAP30AMRAP30 6 deadlift 100/70kg 8 bar over burpee 10 weighted abmat sit up/ ghd sit up 200m run
WOD for Friday, Aug 16, 2024
LepopäiväRest day - what did you do?
WOD for Thursday, Aug 15, 2024
Front squatA) front squat - find a heavy triple in 12min B) E2MOM 5 x 5 front squat - leave 1-2 reps in the tank Rowing intervalsrow 4-6 x 30sec for meters - rest as [...]
WOD for Wednesday, Aug 14, 2024
Push pressE2MOM 8 x 3-5 push press - leave 1-2 reps in the tank Metcon1-2-3-4-5 wall climb 80m farmers walk 32/24kg tc 15min
WOD for Tuesday, Aug 13, 2024
Power clean&jerkE2MOM 8 x 3 power clean and jerk (1+1) - practice touch and go Metcon8 rounds 3 squat clean 80/55kg 12 wall ball Tc 8min
WOD for Monday, Aug 12, 2024
LepopäiväRest day - what did you do?
WOD for Sunday, Aug 11, 2024
Push press5 x 5 push press - leave 1-2 reps in the tank - rest 3 min btw sets ChipperChipper for time: 100m front rack carry (pick weight) 20 devils press (pick weight) 30 wall [...]
WOD for Saturday, Aug 10, 2024
Pause back squat3 x 8 pause back squat controlled eccentric and one second pause in the bottom leave 1-2 reps in the tank rest 3 min btw sets Metcon12 x 20sec on/10sec off - flutter [...]
WOD for Friday, Aug 09, 2024
LepopäiväRest day - What did you do?
WOD for Thursday, Aug 08, 2024
Toes to bar A) 15min guided t2b practice B) 8 x E75SEC: 1 set of t2b - leave 2-3 reps in the tank AMRAP8AMRAP8 6 strict pull up 8 double db hang power snatch 10 [...]
WOD for Wednesday, Aug 07, 2024
Metcon6 x 3min on/ 3min off 6-8 thruster 60/40kg 12-16 double db box over step (pick weight) - rest of the time row for cal
WOD for Tuesday, Aug 06, 2024
Power snatch6 x 2-3 power snatch EMOM12-14EMOM12-14 odd: 3-5 power snatch even: 3-5 high box jump
WOD for Monday, Aug 05, 2024
LepopäiväRest day - what did you do?