WOD for Tuesday, Sep 07, 2021
Power cleanEMOM 8-10 x 1 Power clean 21-15-93 rounds for time 21-15-9 Power clean 70/45 kg 400 m run Time cap 15 min
syyskuu 2021
WOD for Monday, Sep 06, 2021
LepopäiväRest day- what did you do?
WOD for Sunday, Sep 05, 2021
Pull up/c2b/mu practice10 min. kipping pull up / c2b / mu practice And then: E90SEC 6 x 5-10 pull up / c2b / mu add reps from previous workout Quality work3-4 rounds for quality 8 [...]
WOD for Saturday, Sep 04, 2021
Front squat6 x 2 Front squat tempo 3010 leave two reps in the tank rest 3 minutes between sets AMRAP15AMRAP 15 40 du / 60 su 10 x alt. pistol squat 10 m hand stand [...]
WOD for Friday, Sep 03, 2021
LepopäiväRest day - what did you do?
WOD for Thursday, Sep 02, 2021
Push jerk6 x 2 Push jerk leave one rep in the tank Quality work3-4 rounds for quality 8+8 single leg db deadlift 12+12 russian twist 40+40 m heavy suitcase carry rest as needed between rounds
elokuu 2021
WOD for Wednesday, Sep 01, 2021
Deadlift2 x 4 Deadlift - tempo 3010 - leave two reps in the tank 2 x 3 Deadlift - tempo 3010 - leave one rep in the tank - rest 3 minutes between all sets [...]
WOD for Tuesday, Aug 31, 2021
Snatch balanceSnatch balance - find heavy double in 10-15 minutes Hi-hang snatchE90SEC 8 x 2 Hi-hang snatch
WOD for Monday, Aug 30, 2021
LepopäiväRest day - what did you do?
WOD for Sunday, Aug 29, 2021
3 x 12 minutes3 x 12 min A) 1 km row 800 m run + amrap of: 5 target burpees + 5 t2b rest 3 minutes B) 1 km row 800 m run + amrap [...]
WOD for Saturday, Aug 28, 2021
Front squat4 x 3 Front squat tempo 3010 leave two reps in the tank rest 3 min between sets Push pressE90SEC 6 x 4 Push press at the last set should be 1-2 reps in [...]
WOD for Friday, Aug 27, 2021
LepopäiväRest day - what did you do?
WOD for Thursday, Aug 26, 2021
Skill practice10 minutes kipping pull up/ c2b /mu practice and then: EMOM 10: 1. 45 s easy erg 2. 4-8 pull up / c2b / mu EMOM10EMOM10 odd: alternating db snatch 45/35 lbs even: farmers [...]
WOD for Wednesday, Aug 25, 2021
Max effort intervals3-4 rounds of 40 sec goblet squat 40 sec rest 40 sec s2o 50/30 kg 40 sec rest 40 sec row/assault bike rest 4 min between rounds max effort! Cool down5-10 min of [...]
WOD for Tuesday, Aug 24, 2021
Power cleanE90SEC 8 x 2 Power clean Oldschool metcon4 rounds for time: 6 power clean 80/50 kg 8 bar facing burpee 10 cal row Time cap 12 min
WOD for Monday, Aug 23, 2021
LepopäiväRest day - what did you do?
WOD for Sunday, Aug 22, 2021
HSPU practice5-10 minutes HSPU practice And then: E3MOM 4 x 10-12 Kipping HSPU add a rep or two from previous HSPU workout KarenFor time 150 wall balls 20/14 lbs Time cap 12 minutes
WOD for Saturday, Aug 21, 2021
Deadlift6 x 4 Deadlift tempo 3010 = 3 s. down leave one rep in the tank rest 3-4 minutes between sets use straps if you have them advanced can do snatch grip deadlifts Quality Saturday4 [...]
WOD for Friday, Aug 20, 2021
LepopäiväRest day - what did you do?