WOD for Monday, Dec 13, 2021
LepopäiväRest day - what did you do?
joulukuu 2021
WOD for Sunday, Dec 12, 2021
Pause front squat3 x 2 Pause front squat leave one rep in the tank rest 3-4 minutes between sets D.T. Five rounds: 12 deadlifts, 155/105 lbs or 70/50 kg 9 hang power cleans, 155/105 lbs [...]
WOD for Saturday, Dec 11, 2021
Pull up3 x max reps unbroken pull ups Partner AMRAPPartner AMRAP17 30 sec Max cal erg 4+4 One arm devils press 15/ 22.5 kg 2 Wall climb you go I go whole round
WOD for Friday, Dec 10, 2021
LepopäiväRest day - what did you do?
WOD for Thursday, Dec 09, 2021
Deadlift10 x EMOM 3 Deadlift leave two reps in the tank Assessories4 rounds 40s on/ 20s off Alternating single leg squat to box/ wall ball DB Hamstring curl Clam shell with mini band (R) Clam [...]
WOD for Wednesday, Dec 08, 2021
Push jerk7 x E2MOM 4-5 Touch and go push jerk AMRAP9AMRAP9 9 double kb push jerk 9 box jump 5-9 knees to elbows
WOD for Tuesday, Dec 07, 2021
Snatch6-8 x 2-position snatch floor above knee Overhead Squat5 x 3 OHS leave one rep in the tank rest as needed between sets
WOD for Monday, Dec 06, 2021
LepopäiväRest day - what did you do?
WOD for Sunday, Dec 05, 2021
Metcon4 x 60 sec of work/ 60 sec rest 10 db thruster 45/35 lbs + 5 m shuttle run row 9 hang power clean 70/50 kg + bar over burpee rest
WOD for Saturday, Dec 04, 2021
EMOM205 rounds of: 3 pause front squat 20+20m single kb front rack carry 10-15 ring push up/ push up rest Quality workAMRAP10 for quality 8+8 banded birddog row 20 crunch 15+15 half kneeling medal rotational [...]
WOD for Friday, Dec 03, 2021
LepopäiväRest day - what did you do?
WOD for Thursday, Dec 02, 2021
Pull up3x E3MOM 10 Pull up Metcon5 rounds for time: 12 deadlift 70/50 kg 80 m farmers carry kb or db Tc 11 min
marraskuu 2021
WOD for Wednesday, Dec 01, 2021
Overhead SquatOHS 6 x 4 leave one rep in the tank rest as needed between sets AMRAP10AMRAP10 10 bar facing burpee 10 ohs 40/30 kg 5-10 t2b
WOD for Tuesday, Nov 30, 2021
Weightlifting8 x E2MOM hang power clean + push jerk (4+4) Metcon5 rounds of: min power clean 70/45 kg machine for cal rest aim to get same amount of reps and calories each round
WOD for Monday, Nov 29, 2021
LepopäiväRest day - what did you do?
WOD for Sunday, Nov 28, 2021
Metcon3-4 rounds of 60 sec work/ 60 sec rest 15 deadlift 60/40 kg + bar over burpee 10 push jerk + air squat kb swing 32/ 24 kg rest
WOD for Saturday, Nov 27, 2021
Pull up3 x E3MOM 9 Pull up Team AMRAPAMRAP15 in teams of 3 1 person on machine 1 person OH hold with plate 15/ 10 kg 1 person air squat score: Cal + air squats [...]
WOD for Friday, Nov 26, 2021
LepopäiväRest day - what did you do?
WOD for Thursday, Nov 25, 2021
Deadlift8 x E90SEC 4 touch and go deadlift leave two reps in the tank no bouncing! Quality workAMRAP20 FOR QUALITY 8+8 box step down (slow eccentric) 8+8 one leg kb clean 8+8 one leg glute [...]