WOD for Sunday, Jan 02, 2022
Push press4 x 5 Push press leave one rep in the tank rest 2-3 minutes between sets Quality workAMRAP 18 for quality: 3-5 negative pull up 6 (deficit) push up 10 hollow banded lat pull [...]
tammikuu 2022
joulukuu 2021
WOD for Saturday, Jan 01, 2022
LepopäiväRest day - what did you do?
WOD for Friday, Dec 31, 2021
McGhee30 min AMRAP: 5 deadlifts, 275 lbs/185 lbs or 125 kg/87,5 kg 13 push-ups 9 box jumps, 24 inch/20 inch or 60 cm/50cm
WOD for Thursday, Dec 30, 2021
Metcon30 min 30 s on / 30 s off: 1. burpee box jump 2. air squat 3. kipping hspu 4. kipping c2b / pull up 5. du practise EMOM5EMOM 5: 5 v-up + 5 tuck [...]
WOD for Wednesday, Dec 29, 2021
Back Squat4 x 5 Back squat leave one rep in the tank rest as needed Metcon4-5 rounds 40 m sled push 12/9 cal row rest as needed between efforts kelkka reipasvauhtinen, ei super raskas
WOD for Monday, Dec 27, 2021
LepopäiväRest day - what did you do?
WOD for Sunday, Dec 26, 2021
AMRAP35AMRAP35: 1 min machine 16 alt. pistol squats 12 t2b 1 min machine 2-4 wall walk 20 abmat sit up 1 min machine 50 du 8+8 kb snatch @ 16/12kg Keep the heart rate 75-80% [...]
WOD for Saturday, Dec 25, 2021
LepopäiväRest day - what did you do?
WOD for Friday, Dec 24, 2021
The SevenSeven rounds of: 7 Handstand push-ups 7 thrusters, 135 lbs/95 lbs or 60 kg/42,5 kg 7 Knees to elbows 7 deadlifts, 245 lbs/165 or 110 kg/75 kg 7 burpees 7 kettlebell swings, 2 pood/1,5 [...]
WOD for Thursday, Dec 23, 2021
Back Squat7 x 4 back squat leave two reps in the tank rest 2-3 minutes between sets Partner metcon8 x 2 min rounds with partner ”you go I go” 25 wall ball + rest of [...]
WOD for Wednesday, Dec 22, 2021
Push press6 x 4 push press leave one rep in the tank rest as needed EMOM16EMOM 16: 1. 3 (weighted) strict pull up 2. 10 double kb floor press 3. 30+30 s banded birddog row [...]
WOD for Tuesday, Dec 21, 2021
Snatch complex6-8 x snatch + hang snatch (1+1) build up to a heavy complex rest about 2 minutes between sets 21-15-921-15-9 hang power clean 60/40 kg cal machine tc 7 min
WOD for Monday, Dec 20, 2021
LepopäiväRest day - what did you do?
WOD for Sunday, Dec 19, 2021
Metcon7 min on/ 3 min off A) 7 overhead squat 50/35 kg 28 du B) 7 devils press (pick weight) 21 air squat C) 7 toes to bar 14/10 cal machine
WOD for Saturday, Dec 18, 2021
Liikeparitreeni4 rounds: 10+10 db walking lunge - rest 90 sec. 3-5 weighted pull up - rest 90 sec. Metcon3 x 3 min on/ 3 min off 7 db thruster 5 burpee 3 strict chest to [...]
WOD for Friday, Dec 17, 2021
LepopäiväRest day - what did you do?
WOD for Thursday, Dec 16, 2021
Back Squat5 x 4 back squat leave 2 reps in the tank rest 2-3 minutes between sets Partner metcon4-5 rounds with partner 15 heavy db snatch (pick weight) 15/12 cal row you go, I go [...]
WOD for Wednesday, Dec 15, 2021
Push press4 x 4 push press leave two reps in the tank rest as needed between sets EMOM16EMOM16 40 sec seated banded row 40 sec tall kneeling kb bicep curl 40 sec tall kneeling overhead [...]
WOD for Tuesday, Dec 14, 2021
Clean complex6-8 x clean + hang clean (1+1) rest about 2 minutes between sets Metcon5 rounds for time: 7 deadlift 100/ 70 kg 7 k2e 7 burpee Tc: 10 min