WOD for Sunday, Aug 04, 2024
Push pressE2MOM 7 x 4-6 push press - leave 1-2 reps in the tank Metcon3 x 3min on/2min off, no racks allowed A) 30 hang power clean 50/35kg + rest of the time bar over [...]
elokuu 2024
WOD for Saturday, Aug 03, 2024
EMOM10EMOM10 3 tempo strict pull up 40sec easy erg 2sec pause at the top leave 2 reps in the tank Toes to bar A) 10min guided t2b practice B) AMRAP 10: 8 toes to bar [...]
WOD for Friday, Aug 02, 2024
LepopäiväRest day - what did you do?
heinäkuu 2024
WOD for Thursday, Aug 01, 2024
Partner metconIn teams of two: 300 du double kb swing 1-2-3-…10 row 2km jumping pull up 1-2-3-…-10 run 1km box over burpee1-2-3-…-10 Tc 40min
WOD for Wednesday, Jul 31, 2024
Front squatE2MOM 6 x 4 front squat - leave 1-2 reps in the tank Metcon3-4 rounds for time: 25 single db walking lunge 45/35lbs 40m double kb/ sand bag front rack walk
WOD for Tuesday, Jul 30, 2024
Power cleanpower clean 3 x 3 + 3 x 1 - heavy singles EMOM14-16EMOM14-16 odd: 4-5 touch and go power clean and jerk even: 4-6 high box jump
WOD for Monday, Jul 29, 2024
LepopäiväRest day - what did you do?
WOD for Sunday, Jul 28, 2024
Partner metcon3 x in 12min with partner, rest the remaining time A) 100 cal row 80 t2b B) 120 heavy db snatch 10 rope climb C) run 2000m (200m per person) 120 strict press 40/25kg [...]
WOD for Saturday, Jul 27, 2024
DeadliftE90SEC 8 x 4 deadlift - leave 2 reps in the tank 21-15-921-15-9 hang power clean 60/40kg cal erg Tc 8min
WOD for Friday, Jul 26, 2024
LepopäiväRest day - what did you do?
WOD for Thursday, Jul 25, 2024
"Kelly"5 Rounds For Time 400m Run 30 box jumps 30 wall balls TC:35min [Kelly Benchmark WOD | Noah Ohlsen](
WOD for Wednesday, Jul 24, 2024
EMOM12EMOM12: 5 bench press (leave 1-2 reps in the tank) 12 (6+6) double kb gorilla row REST Metcon6 x 2min on / 1min off: A) 12 double db deadlift + 9 double db hang power [...]
WOD for Tuesday, Jul 23, 2024
SnatchSnatch - find 1RM snatch of the day
WOD for Monday, Jul 22, 2024
LepopäiväRest day - what did you do?
WOD for Sunday, Jul 21, 2024
Metcon6 x 5min of work/ 2min rest A) row 1000/800m + rest of the time wall climb B) - run 800m + rest of the time devils press 25/15lbs
WOD for Saturday, Jul 20, 2024
Back SquatFind 1RM of the day - back squat Metcon5 rounds for time 10 shoulder to overhead 60/40kg 80m farmers walk 32/24kg tc 12min
WOD for Friday, Jul 19, 2024
LepopäiväRest day - what did you do?
WOD for Thursday, Jul 18, 2024
"The Ghost" "The Ghost" 6 rounds 1 min Row 1 min Burpee 1 min Double unders 1 min Rest Try for as many reps as possible of EACH exercise, not just total score
WOD for Wednesday, Jul 17, 2024
EMOM15EMOM15: 6 bench press (leave 2-3 reps in the tank) 10 (5+5) renegade row (leave 3-4 reps in the tank) REST Core12 x 35sec on / 25sec off: tuck up side plank hip lift (L) [...]