WOD for Saturday, Aug 06, 2022
Chin upEMOM4: 2 strict chin up rest 2min EMOM4: 1 strict chin up leave 2-3 reps in the tank Partner metconAMRAP 22 with partner: 9/7 cal erg 7 hspu 7 dbl KB hang snatch @ [...]
elokuu 2022
WOD for Friday, Aug 05, 2022
Rest DayLepoooooo
WOD for Thursday, Aug 04, 2022
AMRAPS4 x 7min AMRAP, Rest 3min A) 1-2 Rope Climb 6-8 BW Dip/ Push Up 15 KB Swing 32/24kg B) 6 Box Jump 6-8 T2B 12 DB Push Press
WOD for Wednesday, Aug 03, 2022
Back SquatsBack Squat - find a heavy set of three in 12 minutes EMOM 10EMOM10 odd: 5 Back Squat even: 3-5 Strict Pull Up Partner Workout8min AMRAP with Partner - Sandbag/ KB Front Rack Carry [...]
WOD for Tuesday, Aug 02, 2022
Hang SnatchHang Snatch - find a heavy set of three EMOM 10EMOM10 - 1 Hang Snatch - 2 OHS - 4-6 Bar Over Burpee Emomissa referenssipainot aiemmasta heavy kolmosesta, kaikki kolme liikettä minuutin aikana.
heinäkuu 2022
WOD for Monday, Aug 01, 2022
LepopäiväRest day - what did you do?
WOD for Sunday, Jul 31, 2022
LoredoLoredo 6 rounds for time of 24 air squat 24 push up 24 bw walking lunge´ 400m run tc 35min
WOD for Saturday, Jul 30, 2022
Pull up 1 RMFind weighted strict pull up 1RM in 10 min AMRAP20AMRAP20 for quality: 2 min easy erg 15 m (weighted) bear crawl 60 sec glute bridge march 60 sec mini banded hip abduction [...]
WOD for Friday, Jul 29, 2022
LepopäiväRest day - what did you do?
WOD for Thursday, Jul 28, 2022
Back Squatback squat find 1RM of the day Metcon3 rounds for time 10 clean 50/35kg 10 shoulder to over head tc 5min
WOD for Wednesday, Jul 27, 2022
Pull up5 x E75SEC 2-2-2-1-1 strict pull up leave 1-2 reps in tank EMOM16EMOM16 8 inverted row 20 sec hanging tucked knees hold 8 Cuban press (2x little plate) 10 m hand stand walk or [...]
WOD for Tuesday, Jul 26, 2022
Clean&Jerk Clean and jerk find 1RM of the day
WOD for Monday, Jul 25, 2022
LepopäiväRest day - what did you do?
WOD for Sunday, Jul 24, 2022
Metcon4 x 8min alternating A and B A) run 800m + amrap of: 6 t2b 8 box over burpee B) row 1000/900m + amrap of 1 rope climb 2 wall climb
WOD for Saturday, Jul 23, 2022
Deadlift 1 RMdeadlift find 1RM of the day Partner metcon6min partner workout - 60 hang power clean + amrap of thusters 50/35kg
WOD for Friday, Jul 22, 2022
LepopäiväRest day - what did you do?
WOD for Thursday, Jul 21, 2022
Split jerksplit jerk - heavy doubles and singles for 20min - rest as needed between efforts - merkkaa raskain kakkonen ja raskain ykkönen tulokseksi EMOM10EMOM10 3 push press @80+% 3-5 high box jump
WOD for Wednesday, Jul 20, 2022
Liikepari5 x E3MOM 2 strict pull up 6+6 1-arm DB bench press Metcon4 x 3 min on / 1,5 min off alternating A) 4 burpee to target 8 kipping pull up 24 double under B) [...]
WOD for Tuesday, Jul 19, 2022
Power snatch8 x 1 power snatch - find max single Metcon5 rounds for time 20 db snatch 200m run - rest 1min between rounds