WOD for Friday, Nov 05, 2021
LepopäiväRest day - what did you do?
marraskuu 2021
WOD for Thursday, Nov 04, 2021
EMOM30EMOM30 5-8 c2b/ pull up 8-12 burpee 20 kb swing 32/24 kg 15/12 cal row rest
WOD for Wednesday, Nov 03, 2021
Back SquatBack squat 4 x 10 E2MOM leave two reps in the tank Quality work4 rounds for quality: 10+10 1-leg kb deadlift 10 heel elevated narrow stance goblet squat 15+15 kb side bend rest at [...]
WOD for Tuesday, Nov 02, 2021
Clean complex8 - 10 x e90sec power clean + hang clean (1+2) 21-15-921-15-9 hang power clean 60/40k g weighted abmat sit up/ ghd sit up tc 8 min
lokakuu 2021
WOD for Monday, Nov 01, 2021
LepopäiväRest day - what did you do?
WOD for Sunday, Oct 31, 2021
Bench pressBench press 6 x 4 E3MOM leave two reps in the tank Metcon4 x 3 min on/1 min off, alternating between: A) 10 db push press 15 air squat 30 du B) 10 burpee [...]
WOD for Saturday, Oct 30, 2021
Pull upPull up 6 x 4 E2MOM leave two reps in the tank AMRAP20AMRAP 20: 1 min easyish ergo / shuttle run 15 box jump (step down) 6-12 t2b 3-6 (deficit) kipping hspu Steady pace!!!
WOD for Friday, Oct 29, 2021
LepopäiväRest day - what did you do?
WOD for Thursday, Oct 28, 2021
Back SquatBack squat 6 x 8 E2MOM leave two reps in the tank EMOM16EMOM 16: 20+20 sec. 1-leg glute bridge with db 20+20 sec. 1-leg deadlift with db 40 sec. renegade row with two db´s [...]
WOD for Wednesday, Oct 27, 2021
Metcon6 x 5 min on/ 2 min off A) 500/400 m row + amrap of Cindy (5 pull up, 10 push up, 15 air squat) B) 500/400 m row + amrap of: 5 t2b 10 [...]
WOD for Tuesday, Oct 26, 2021
Snatch complex8 - 10 x E90SEC power snatch + hang snatch (1+1) Metcon21-15-9 thruster 42,5/ 30 kg cal row tc 8min
WOD for Monday, Oct 25, 2021
LepopäiväRest day - what did you do?
WOD for Sunday, Oct 24, 2021
Pull upPull up 4 x 4 E3MOM leave two reps in the tank Metcon4 x 4 min on / 1min off alternating between: A) 8-10 push up 15 kb swing 24/16 kg 30 du B) [...]
WOD for Saturday, Oct 23, 2021
Mavea ja kantoa8 x E2MOM odd: 8 deadlift even: 40 m kb front rack carry Quality Saturday3 rounds for quality: 6 strict t2b 6-8 rower hamstring curl 8+8 weighted bulgarian split squat
WOD for Friday, Oct 22, 2021
LepopäiväRest day - what did you do?
WOD for Thursday, Oct 21, 2021
Bench pressBench press 4 x 4 E3MOM leave two reps in the tank AMRAP15AMRAP15 10+10 db snatch 45/30 lbs 10 box step over 10 abmat sit up
WOD for Wednesday, Oct 20, 2021
Back SquatBack squat 4 x 8 E2MOM leave two reps in the tank Voikka metcon2 x 7 min on / 3 min off A) 1-2 rope climb 30 crossbody mountain climber 40 du / 60 [...]
WOD for Tuesday, Oct 19, 2021
Clean complex8-10 x e90sec - power clean + hang clean Metcon21-15-9 s2o 50/35 kg burpee Tc 8 min
WOD for Monday, Oct 18, 2021
LepopäiväRest day - what did you do?