WOD for Sunday, Mar 15, 2020
Toilet 🚽 paper 🧻 rock 👊35min amrap of 100m farmers carry 32/24kg 20 thrusters 20/15kg 30 cal row / bike/ ski 40 walking lungse bodyweight / sand bag / two dumbbells
maaliskuu 2020
WOD for Saturday, Mar 14, 2020
DeadliftDeadlift 3 x 3 OHS, Swing & Du4 rounds for time 10 OHS 42,5/30 20 Swings 24/16 30 DU
WOD for Friday, Mar 13, 2020
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 11VKO 11 Hero wod BERT For time: 50 burpee 400m run 100 push up 400m run 150 walking lunge 400m run 200 air squat 400m run [...]
WOD for Thursday, Mar 12, 2020
Jerking is a delicate form of artJerk 2-2-1-1-2-2 The 1's can be heavy but absolutely no fails! Use the jerk variant that suits you best Huutohengitä äänellä jonka kuulee korttelin päähän15min otm - clean and [...]
WOD for Wednesday, Mar 11, 2020
This is not just some simple BS, this is 🦵sculpting!Back squat 3-1-3-1-3-1 The three's are to be done with the same as we did the 4's last week. On the one's you can build up [...]
WOD for Monday, Mar 09, 2020
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Mar 08, 2020
You are a fine tuned metcon machineAll the ladies of the imperium have a strong international womens day! 6 x 4min work / 2min rest - 500m row - 30 alternating db push presses (pick [...]
WOD for Saturday, Mar 07, 2020
Peso muertoDeadlift 4 x 4 No touch and go's. For quality3-4 rounds for quality - 6+6 barbell btn reverse lunges - 2 challenging rope climbs
WOD for Friday, Mar 06, 2020
Rest dayRest day: Recovery work and mobility
WOD for Thursday, Mar 05, 2020
Functional bodybuilding7 x e90sec odd: 3-5 pull up even: 5-8 ring push up / bench press Total of 14 working sets (7 of both)
WOD for Wednesday, Mar 04, 2020
So much BSBack squat 2-4-2-4-2-4 Lada ojassa -simulaattori4-5 x 20m heavyish sled pushes Generous rest periods, this is not a vomit comet workout.
WOD for Monday, Mar 02, 2020
Rest dayRest day: Recovery work and mobility
helmikuu 2020
WOD for Sunday, Mar 01, 2020
🔼 & 🔽6-8 x every 90 seconds - 3-5 pull-ups Kyl se siitä5 rounds for time - 5 ohs 60/40kg - 10 weighted sit-ups - 30 du's Adv: 5 rounds for time - 5 ohs [...]
WOD for Saturday, Feb 29, 2020
Jerk - a quick, sharp, sudden movementJerk 4 x 3 Go HEAVY! Se7en7 rounds of 7 deadlifts 100/65kg 7 ring dips Scaling cheat sheet: Ring dips -> dips -> ring push-ups -> push-ups -> challenging [...]
WOD for Friday, Feb 28, 2020
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 9VKO 9 Peruskuntoharjoitus: 60min yhtäjaksoinen työ tai 10min-9min-8min… , rest 30sec btw sets - Valitse yksi kone (pyörä,soutu,hiihto) - Valitse toinen ylläolevista vaihtoehdoista miten haluat treenin [...]
WOD for Thursday, Feb 27, 2020
I hope it's not a long amrap with wallballs and calories...... and it's a 30min amrap of - 5 t2b's - 10 hang power cleans 50/35kg - 15 wallballs - 20/15cal row / bike / [...]
WOD for Wednesday, Feb 26, 2020
Back squat 5RMUse spotters, belts and squat like hell. Back squat 6RMUse spotters, belts and squat like hell. Ja elämä on helppoo kun on levypaino mistä pitää kii12min amrap - 10+10 walking lunges with plate [...]
WOD for Tuesday, Feb 25, 2020
Pull me underBuild up to a heavy single hang snatch. Don't worry, it's just a easy EMOMemom for 16min odd: 2 hang snatches even: 3-5 pull-ups Adv: emom for 16min odd: 1 heavy hang snatch [...]
WOD for Monday, Feb 24, 2020
Rest dayRest day: Recovery work and mobility