WOD for Tuesday, Jul 16, 2024
Clean&Jerk In 30min find 1RM - clean and jerk Metcon2 rounds for time 10 hang clean 60/40kg 15/12 cal row Tc 5min
heinäkuu 2024
WOD for Monday, Jul 15, 2024
LepopäiväRest day - what did you do?
WOD for Sunday, Jul 14, 2024
Team metconAMRAP30 in teams of 3: 400m synchro run 60 c2b* 40 synchro KB goblet squat 60cal erg* *tähdellä merkityissä yksi henkilö työskentelee kyseisen liikkeen parissa, yksi lankuttaa ja yksi lepää
WOD for Saturday, Jul 13, 2024
Deadliftdeadlift - find 1RM of the day MetconIn 8min 30 alternating db snatch 45/35lbs 10 t2b 20 db snatch 10 t2b 10 db snatch 10 t2b - rest of the time box over burpee
WOD for Friday, Jul 12, 2024
LepopäiväRest day - what did you do?
WOD for Thursday, Jul 11, 2024
JerkIn 20min find 1RM jerk single - use the same technique (push/ split jerk) as you do in your clean and jerks Metcon5 rounds for time: 9 db thruster 35/25lbs 9 pull up Tc 8min
WOD for Wednesday, Jul 10, 2024
Back Squat3-1-3-1 back squat - leave 1-2 reps in the tank - rest 3-4 min btw sets - heavy singles, not max Metcon3-4 rounds for time with a single kb: 30 kb swing 32/24kg 80m [...]
WOD for Tuesday, Jul 09, 2024
Snatch balanceFor 12min snatch balance doubles and singles - keep the weights snappy! Hang snatchhang snatch - find 1RM hang snatch of the day
WOD for Monday, Jul 08, 2024
LepopäiväRest day - what did you do?
WOD for Sunday, Jul 07, 2024
Deadlift3-3-2-2 deadlift - leave 3-1 reps in the tank - rest 3-4 min btw sets - add weight in every set Metcon3-4 rounds for time: 21 db power clean 45/35lbs 15 push up 9 t2b [...]
WOD for Saturday, Jul 06, 2024
Jerksfor 20min jerk doubles and singles working up to a heavy weight - use the same technique (push/ split jerk) as you do in your clean and jerks AMRAP15AMRAP15 1-2 rope climb 10 box over [...]
WOD for Friday, Jul 05, 2024
LepopäiväRest day - what did you do?
WOD for Thursday, Jul 04, 2024
Back Squat4 x 2 back squat - leave 1-2 reps in the tank - rest 3-4 min btw sets Tabataalternating tabata (12 x 20sec work/10sec rest) kb swing 32/24kg flutter kicks crossbody mountain climbers
WOD for Wednesday, Jul 03, 2024
Metcon3 x 8min on / 3 min off A) Buy in 800m run AMRAP of: 40 DU 12 alt. db snatch 22,5/15 kg B) Buy in 1000/800m row AMRAP of: 8 hspu 6 alt. 1-arm [...]
WOD for Tuesday, Jul 02, 2024
Clean&Jerk Complexfor 20min clean + front squat + jerk - find a heavy complex "GRACE"For Time: 30 Clean & Jerk Rx 60/42,5
kesäkuu 2024
WOD for Monday, Jul 01, 2024
LepopäiväRest day - what did you do?
WOD for Sunday, Jun 30, 2024
Deadlift5 x 3 deadlift - leave 1-2 reps in the tank - rest 3-4 min btw sets 21-15-9For time: 21-15-9 double kb front rack squats (pick weight) burpee tc 7min
WOD for Saturday, Jun 29, 2024
MetconFor 25min: 400m run 12 power c&j 50/35kg - rest 1min between rounds AMRAP7AMRAP7 for quality: 7 hollow rock 7+7 banded plank row 7+7 barbell 1-leg good morning
WOD for Friday, Jun 28, 2024
LepopäiväRest day - what did you do?