WOD for Thursday, Nov 14, 2019
Narrow grip bench pressNarrow grip bench press 4 x 10 Burpees and box jumps3-4 rounds for time - 15 burpees - 15 box jumps
marraskuu 2019
WOD for Wednesday, Nov 13, 2019
Cyclist squats and low sled pushes4 rounds of - 12 double kb cyclist squat - rest 60sec - 40m low sled push - rest 60sec Grab the sled low! 21-15-9 not great, not terribleFor time [...]
WOD for Tuesday, Nov 12, 2019
HPCHang power cleans 6-8 x 3 Imperium Extra Core Workout XIII3 rounds of - 20 rainbows - 10 medicine ball v up / tuck up - Max L-sit hold Rest as needed between rounds Super-Super3-4 [...]
WOD for Monday, Nov 11, 2019
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Nov 10, 2019
Weston5 Rounds For Time: • 1000m Row • 200m Farmer's Carry (2x45/35) • 50m Waiters Walk-Right Arm (45/35) • 50m Waiters Walk-Left (45/35) CFEG: Core, HSW and some more Ring MU'sA: Core 3 rounds of: [...]
WOD for Saturday, Nov 09, 2019
Open 20.5Rx: For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots. Time cap: 20 min. Scaled: For time, partitioned any way: 40 chin-over-bar pull-ups 80-cal. row 120 wall-ball shots. Time cap: 20 [...]
WOD for Friday, Nov 08, 2019
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 45Intervalls: 5 x every 6 min: 500/450m row + 40m (heavy) sled push + 12/10cal assalt bike/ski Tavoite alle 4 min kierros + 2 min lepo [...]
WOD for Thursday, Nov 07, 2019
Deadlift two'sDeadlift 5 x 2 Leave one rep on the tank. "Don't you dare to drop 'em!"15min amrap with partner Kb front rack carry for distance (pick weight) - every time you switch places both [...]
WOD for Wednesday, Nov 06, 2019
Weighted pull-ups 5 x 2As the description says. Habanero triplet3 rounds for time : - 10 thrusters 50/35kg - 20 db snatches 45/35lbs - 30 du's
WOD for Tuesday, Nov 05, 2019
Imperium Extra Core Workout XII3 rounds of - 10 weighted sit up / ghd situp - 10 (ghd) back extensions with 5 sec hold on top Rest as needed between rounds. SnatchesEvery 90 seconds - [...]
WOD for Monday, Nov 04, 2019
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Nov 03, 2019
On the minute work20min OTM - 8-10 kipping pull-ups - 40m double kb overhead carry (picl weight) - 20 cross body mountain climbers - rest T2B''s & Burpees3-4 rounds for time - 10 Box over [...]
WOD for Saturday, Nov 02, 2019
Open 20.4Rx: For time: 30 box jumps 15 clean and jerks, 65 | 95 lb. 30 box jumps 15 clean and jerks, 85 | 135 lb. 30 box jumps 10 clean and jerks, 115 | [...]
lokakuu 2019
WOD for Thursday, Oct 31, 2019
OHS'essesOverhead squats 4-6 x 4 Not a PR hunt. Good succesful sets is what we want. Sled patty with burpee buns3-5 rounds -10 burpees -40m sled push -10 burpees Rest as needed between efforts.
WOD for Wednesday, Oct 30, 2019
Rowing is hell without youWith a partner for time: Row 250-500-750-1000-1250-1500m You go, i go.
WOD for Tuesday, Oct 29, 2019
Imperium Extra Core Workout XI3 rounds of - 10-20 leg raises over foam roll - 10-20 hollow rocks - 10-20 arched rocks Rest as needed between rounds. The cluster is a magnificent movementCluster 2-2-2-1-1-1 The [...]
WOD for Monday, Oct 28, 2019
Rest dayRest day: Recovery work and mobility
WOD for Saturday, Oct 26, 2019
Open 20.3For time: 21 deadlifts (weight 1) 21 handstand push-ups 15 deadlifts (weight 1) 15 handstand push-ups 9 deadlifts (weight 1) 9 handstand push-ups 21 deadlifts (weight 2) 50-ft. handstand walk 15 deadlifts (weight 2) [...]
WOD for Friday, Oct 25, 2019
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 43Partner filthy fifty: 100 Box Jumps (60/50cm) 100 Jumping Pull-Ups 100 Kettlebell Swings (16/12kg) 100 Walking Lunges 100 Knees-to-Elbows 100 Push Presses (45/35 lbs) 100 Back [...]