WOD for Saturday, Sep 12, 2020
Paused back squat3 x 3 (2 reps in the tank) 3 x 2 (1 rep in the tank) *New set every 3 minutes *One clear second in the bottom, explosively up! Gymnastics & coreEMOM15 T2b [...]
syyskuu 2020
WOD for Friday, Sep 11, 2020
LepopäiväRestday - What did you do?
WOD for Thursday, Sep 10, 2020
Bench press4 x 6 *Leave 2 reps in the tank *Rest 3 minutes between sets *All the sets with same weight Row, run, jump!5 rounds for time: row 400/350m run 400m 30-50 du time cap [...]
WOD for Wednesday, Sep 09, 2020
Front squat2 x 3 (two reps in the tank) 3 x 2 (one rep in the tank) *Rest 3 minutes between sets Chin upsemom9 8 x 4 *fifth round is rest
WOD for Tuesday, Sep 08, 2020
Hang clean3 x 2 3 x 1 *Can be heavy mut no max outs. Safe lifts! AMRAP88min amrap 10 db snatch 5 box jump 5 burpee choose a heavy weight
WOD for Monday, Sep 07, 2020
LepopäiväRestday - What did you do?
WOD for Sunday, Sep 06, 2020
Handstand skillsEMOM6 1. 3+3 bottom up press & 3+3 windmills 2. 25+25 sec one arm bottom up hold walk 3. 20+20 sec Banded lateral plank walk EMOM8 1. Kicks to wall assisted handstand (Kick up, [...]
WOD for Saturday, Sep 05, 2020
Paused back squats2 x 3 2 x 2 *New set every 3 minutes *One clear second on the bottom *Leave 2 reps in the tank Accessories3 - 4 rounds max reps toes to bar 40m [...]
WOD for Friday, Sep 04, 2020
LepopäiväRestday - What did you do?
WOD for Thursday, Sep 03, 2020
Bench press3 x 4 *Leave 2 reps in the tank *All the sets with same weight *Rest 3-4 minutes between sets "Kympin kimppa" ish10 rounds for time: 1 rope climb 5 push ups 12 air [...]
WOD for Wednesday, Sep 02, 2020
Chin up EMOM7 x 4 *Leave 2-3 reps in the tank AMRAP with partnerAMRAP20 (ygig) 400m row (200+200) 400m run (200+200)
elokuu 2020
WOD for Tuesday, Sep 01, 2020
Hang snatch3 x 2 3 x 1 *Can be heavy but no maximum attempts. Safe lifts! Front squat5 x 2 *Leave 2 reps in the tank *All the sets with same weight *Rest 3 minutes [...]
WOD for Monday, Aug 31, 2020
LepopäiväRestday - What did you do?
WOD for Sunday, Aug 30, 2020
Bodybuilding<31. 3 rounds for quality 3/3 turkish get ups 10/10 side lying rotator cuffs 10/10 hollow flies 2. 3 rounds for quality 10/10 banded hamstring curls 10 bent over row 20 back extensions 3. 3 [...]
WOD for Saturday, Aug 29, 2020
Picking pointsPicking points *in teams of 3-4 0:00-07:00 Machines (2 machines per team) 07:00-14:00 Pulling 14:00-21:00 Pushing 21:00-28:00 Squatting 28:00-35:00 Machines (2 machines per team) POINTS Machines: 1 calorie = 1 point Pulling: 1 Bar [...]
WOD for Friday, Aug 28, 2020
LepopäiväRestday - What did you do?
WOD for Thursday, Aug 27, 2020
KalsuFor Time 100 Thrusters (135/95 lb) 5 Burpees to start and at the top of every minute Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. At the [...]
WOD for Wednesday, Aug 26, 2020
Easy conditioningEMOM35 Row Farmers carry Bike Sled push (light and no running!) Rest *You should be able to talk while you move.
WOD for Tuesday, Aug 25, 2020
Hang power cleans4 x 3 *no bouncing from the tighs. Keep it light and snappy. Paused split jerks4 x 3 paused split jerks *3 sec pause on the split. Light weights!