WOD for Friday, Dec 18, 2020
LepopäiväRestday - What did you do?
joulukuu 2020
WOD for Thursday, Dec 17, 2020
Gymnastics practise5 x Every 2 minutes 3-10 muscle ups / pull ups (jumping mu’s from box/ Bands are ok for mu’s too) Metcon12min amrap 2 rope climb 8 box jump 15 hollow rock
WOD for Wednesday, Dec 16, 2020
ThrustersEMOM8 3 thruster *keep 2 reps in the tank Metcon4 rounds for time of: 6-8 tng deadlift 40m kb front rack carry/ d-ball carry 15 wall ball 12min time cap
WOD for Tuesday, Dec 15, 2020
Power snatchespower snatch - 5 x 2 Push & Pull12 min alternating odd: 3-5 pull up even: 3-5 hspu advanced odd: 5-10 kipping pull up even: 5-10 kipping hspu
WOD for Monday, Dec 14, 2020
LepopäiväRestday - What did you do?
WOD for Sunday, Dec 13, 2020
Conditioning6-8 rounds alternating A) 15/10 cal row/ bike erg/ assault bike 20 alternating db snatch 15/10 cal row/ bike erg/ assault bike rest 2min B) 10 box over burpee 10 x 10m suicide sprints 10 [...]
WOD for Saturday, Dec 12, 2020
Thrusters5 x 3 *keep 2 reps in the tank Conditioning5 rounds for time of: 5 devils press 10 weighted box step overs 30 du
WOD for Friday, Dec 11, 2020
LepopäiväRestday - What did you do?
WOD for Thursday, Dec 10, 2020
Overhead squats5 x 3 *keep 2 reps in the tank Deadlift & Carry4 x Every 3 minutes 8-10 tng deadlift 40m kb front rack carry/ d-ball carry
WOD for Wednesday, Dec 09, 2020
Gymnastics skillsEMOM10 Alternating Hspu (Strict, Kipping, Box hspu, Pike push up) Pull ups (Kipping, box assisted kipping) *1 unbroken set of the movement, do not use more than 30sec for it. AMRAP1010min amrap 12 double [...]
WOD for Tuesday, Dec 08, 2020
Power cleans5 x 2 *no fails Hang cleans & T2b's10min emom 3 hang cleans + 3-6 t2b
WOD for Monday, Dec 07, 2020
LepopäiväRestday - What did you do?
WOD for Sunday, Dec 06, 2020
Intervals10 x 90 sec of work / 90 sec of rest 5-8 strict dip 5-8 strict pull up rest of the time alternate between db snatch and box over burpee *Every other round you do [...]
WOD for Saturday, Dec 05, 2020
Front squatsEvery 2 minutes x 7 4 front squats *keep 2 reps in the tank It's not fran, but will probably feel like it21-15-9 reps of - deadlift 100/70kg - cal row/ assault bike
WOD for Friday, Dec 04, 2020
LepopäiväRestday - What did you do?
WOD for Thursday, Dec 03, 2020
Push pressEvery 90 sec x 8 4 push presses *Keep 1 rep in the tank Gymnastics conditioningEMOM16 1. 1 unbroken quality set of Strict hspu / Box hspu / DB strict press 2. 5 high [...]
WOD for Wednesday, Dec 02, 2020
Back squat6 x 6 *keep 2 reps in the tank *rest about 3 minutes between sets Conditioning21-15-9 hang power clean 60/42.5kg goblet squat 24/16kg 10min tc
marraskuu 2020
WOD for Tuesday, Dec 01, 2020
Snatch8 x 2 Pull ups5 x 2 *keep 1 rep in the tank *rest 2-3 minutes between sets
WOD for Monday, Nov 30, 2020
LepopäiväRestday - What did you do?