WOD for Saturday, Jan 22, 2022
Front squat5 x 3 front squat leave one rep in the tank rest 3 min between sets Metcon10 rounds for time of: 3 deadlift 100/65 kg 3 bar facing burpee tc 6 min
tammikuu 2022
WOD for Friday, Jan 21, 2022
LepopäiväRest day - what did you do?
WOD for Thursday, Jan 20, 2022
EMOM16EMOM16 odd: 3 push press even: 5-8 kipping pull up 8 sets each EMOM15EMOM15 6-8 t2b 8-12 box jump 1-2 rope climb
WOD for Wednesday, Jan 19, 2022
Metcon8 x E3MOM 6 bar facing burpees 5 deadlift 4 hang power clean 3 front squats 2 thrusters 1 jerk First few rounds are for warm up! Add weight until you find a suitable heavyish [...]
WOD for Tuesday, Jan 18, 2022
Snatch6 - 8 x 2 snatch No fails! No touch and go`s! All out!4-6 x E3MOM 20 sec assault bike/ row All out efforts!
WOD for Monday, Jan 17, 2022
LepopäiväRest day - what did you do?
WOD for Sunday, Jan 16, 2022
HSPUA) Max reps strict hspu or kipping hspu B) EMOM 10: 1. 50% of day’s max reps 2. 45 s row @ moderate pace Metcon6 x E3MOM alternating between A&B: A) 2 rounds of 5 [...]
WOD for Saturday, Jan 15, 2022
Front squat2 x 5 front squat leave two reps in the tank rest 3 min between sets 2 x 3 front squat leave one rep in the tank rest 3 min between sets Metcon5 rounds [...]
WOD for Friday, Jan 14, 2022
LepopäiväRest day - what did you do?
WOD for Thursday, Jan 13, 2022
Deadlift5 x 6 deadlift leave two reps in the tank rest 3 minutes between sets Metcon3 rounds for time of: 10 thruster 42,5/30 kg 10 burpee tc 5 min
WOD for Wednesday, Jan 12, 2022
EMOM14EMOM14 odd: 5 push press even: 3-5 strict pull up new set every minute 7 sets of push press and 7 sets of pull ups AMRAP15AMRAP15 250 m row/ 500 m bike erg 10 devils [...]
WOD for Monday, Jan 10, 2022
LepopäiväRest day - what did you do?
WOD for Sunday, Jan 09, 2022
Push press6 x 5 push press leave one rep in the tank rest as needed between sets 21-15-921-15-9 deadlift 80/65 kg (advanced 100/65 kg) db push press 45/25 lbs cal machine Tc 10 min
WOD for Saturday, Jan 08, 2022
EMOM24EMOM 24: 8 push up 10 t2b 12 box jump 14 kb swing @ 24/16 kg 8+8 jumping lunge rest Core80 hollow rock for time every time you split, perform 2 burpees
WOD for Friday, Jan 07, 2022
LepopäiväRest day - what did you do?
WOD for Thursday, Jan 06, 2022
Back Squat6 x 5 back squat leave one rep in the tank rest as needed between sets Metcon5 rounds for time: 5 power clean 80/55 kg 12 wall ball tc 9 min
WOD for Wednesday, Jan 05, 2022
Metcon6 x 4 min AMRAP/ 3 min rest A) 6 devils press (pick weight) 12 abmat sit up 18/14 cal row B) 6 t2b 12 jumping pull up 9+9 single arm db push jerk (pick [...]
WOD for Tuesday, Jan 04, 2022
Snatch complex6-8 x power snatch + snatch + ohs (1+1+1) build up to a heavy complex Liikeparitreeni3 rounds 10+10 bar behind the neck walking lunge - rest 60 sec 1-3 weighted pull up - rest [...]
WOD for Monday, Jan 03, 2022
LepopäiväRest day - what did you do?