WOD for Saturday, Jun 08, 2024
Partner metconAMRAP25 with partner YGIG per round: 200m run 250/200m row 12 burpee over rower Core12 x 20sec on / 10sec off: hollow hold birddog plank hold (L) birddog plank hold (R) superman hold Birddog [...]
kesäkuu 2024
WOD for Friday, Jun 07, 2024
LepopäiväRest day - what did you do?
WOD for Thursday, Jun 06, 2024
Back SquatE2MOM 7 x 4 back squat - leave 2-3 reps in the tank MetconFor time: 30 cal erg 15 c2b/ pull up 30m walking lunge with two dumbbells 45/25lbs tc 6min
WOD for Wednesday, Jun 05, 2024
Metcon3 x 7min work/ 3min rest In 7min run 800m 20 kb swing 32/24kg rest of the time box over burpee rest 3min In 7min run 600m 20 kb swing 32/24kg 20 box over burpee [...]
WOD for Tuesday, Jun 04, 2024
Clean&Jerk Complex8 x clean + front squat + jerk (2+1+1) - add weight until heavy Push pressIn 12min find a heavy push press triple
WOD for Monday, Jun 03, 2024
LepopäiväRest day - what did you do?
WOD for Sunday, Jun 02, 2024
Gymnasticsvoimistelua Narrow grip bench press6 x 4-6 narrow grip bench press - leave 1-2 reps in the tank - rest 3-4 min btw sets MetconIn 12min: 2 rounds: 12 bar over burpee 50 DU/crossover or [...]
toukokuu 2024
WOD for Saturday, Jun 01, 2024
Weighted pull up5 x 3-4 weighted pull up - leave 1 rep in the tank - rest 3 min btw sets "Ava"In support of Ava Khalipa 5 rounds for time of - 21 g2o 42,5/30kg [...]
WOD for Friday, May 31, 2024
LepopäiväRest day - what did you do?
WOD for Thursday, May 30, 2024
Split jerk5 x 1 paused* split jerk + 1 paused* split jerk behind the neck + 1 split jerk - *2 s pause vastaanotossa - leave 2-3 reps in tank - rest 2 min btw [...]
WOD for Wednesday, May 29, 2024
MetconFor time: 1000m run 1000m row 15 burpee pull up 800m run 800m row 15 burpee pull up 600m run 600m row 15 burpee pull up 400m run 400m row 15 burpee pull up 200m [...]
WOD for Tuesday, May 28, 2024
Clean&Jerk 8 x clean and jerk (2+2) Partner metconAMRAP7 with partner, ygig - 60 hang clean 50/35kg + amrap of thrusters
WOD for Monday, May 27, 2024
LepopäiväRest day - what did you do?
WOD for Sunday, May 26, 2024
Weighted pull up6 x 2 weighted pull up - leave 1 rep in the tank - rest 3 min btw sets Metcon3 x E10MOM 1000/800m row 30 db hang power clean 45/25lbs 30 burpee scale [...]
WOD for Saturday, May 25, 2024
JerksA) 3 x 3 push jerk in split position - technical weights B) 3 x 3 paused split jerk - leave 2-3 reps in tank - 2s pysäytys vastaanotossa AMRAP20AMRAP20 with partner: 200m run 15 [...]
WOD for Friday, May 24, 2024
LepopäiväRest day - what did you do?
WOD for Thursday, May 23, 2024
Deadlift5 x 5-6 deadlift - leave 2 reps in the tank - rest 3-4 min btw sets AMRAP12AMRAP12 15 abmat sit up 12 double db box step over 22,5/15kg 9 push up
WOD for Wednesday, May 22, 2024
Front squat4 x 5 front squat - leave 2 reps in the tank - rest 3-4 min btw sets MetconFor time 21-15-9 thruster 42,5/30kg box jump
WOD for Tuesday, May 21, 2024
Snatch complex8 x EMOM tall snatch + ohs (1+1) - find a manageable heavyish weight Snatch complex8-10 x E2MOM snatch + hang snatch (1+1) - add weight, but keep the weight snappy