WOD for Friday, Jan 27, 2023
LepopäiväRest day - what did you do?
tammikuu 2023
WOD for Thursday, Jan 26, 2023
Pull up8 x E2MOM: 1. 3 strict pull up (1-2 reps in the tank) 2. 8 double DB/KB floor press (3-4 reps in tank) CrossFit Games Open Workout 1.21.1 For time: 1 wall walk 10 [...]
WOD for Wednesday, Jan 25, 2023
Metcon6 x 3min on/3min off A) 9 double db hang clean 45/35lbs 12-15 box over burpee - rest of the time erg for cal or du B) 9-12 box over burpee 15 double db shoulder [...]
WOD for Tuesday, Jan 24, 2023
Snatch complexFind a heavy set of 2 snatch + 1 hang snatch + 1 ohs in 20 minutes MetconEMOM16 odd: 2 hang snatch + 3 ohs even: 6-8 t2b
WOD for Monday, Jan 23, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Jan 22, 2023
Back Squat4 x 2 Back squat leave one rep in the tank rest 3-4 min btw sets Liikepari4 rounds 8+8 barbel behind the neck walking lunge +10-15 ring push up increase weights in every set [...]
WOD for Saturday, Jan 21, 2023
Push jerkE2MOM 7 x 5 push jerk leave two reps in the tank Metcon3 rounds for time 40m heavy sand bag/ kb front rack carry 30 db snatch 45/25lbs 20 /16 cal erg - rest [...]
WOD for Friday, Jan 20, 2023
LepopäiväRest day - what did you do?
WOD for Thursday, Jan 19, 2023
DeadliftA) deadlift find a heavy set of three in 15min B) E2MOM 5 x 8 deadlift leave 3-4 reps in the tank Core10 x 40s on / 20s off: 1. KB/DB Turkish get up (L) [...]
WOD for Wednesday, Jan 18, 2023
Pull up5 x E2MOM 3-3-3-2-1 strict pull up leave 2-3 reps in tank MetconAMRAP 20: 15 box jump over 12 pull up 9 burpee to target 6-9 kipping/strict hspu
WOD for Tuesday, Jan 17, 2023
Clean&Jerk ComplexFind a heavy set of 2 power clean + 3 hang clean + 4 jerk in 20 minutes Metcon5 rounds for time of: 3 clean (80/50kg) 4 shoulder to overhead 50 du Tc 12min
WOD for Monday, Jan 16, 2023
LepopäiväRest day - what did you do?
WOD for Sunday, Jan 15, 2023
Deadlift3 x 2 deadlift leave 1-2 reps in the tank rest 4 min btw sets EMOM16EMOM16: 1. 1 set of hspu @ 4-5 RIR* 2. 5+5 1-arm KB/DB Turkish sit up 3. 30 sec KB/DB [...]
WOD for Saturday, Jan 14, 2023
Metcon4 rounds of AMRAP2: 10 power clean 42,5/30kg 10 thruster 10 back squat rest 2min AMRAP2: 10 t2b 10 box jump 10/8 cal erg rest 4min
WOD for Friday, Jan 13, 2023
LepopäiväRest day - what did you do?
WOD for Thursday, Jan 12, 2023
Front squatE2MOM 7 x 4 front squat leave 1-2 reps in the tank EMOMEMOM16-20 odd: 4 snatch grip deadlift even: 12-15 wall ball
WOD for Wednesday, Jan 11, 2023
Push presspush press - find a heavy set of three in 15min Metconfor time: 21+21 db push press L+R 21 db walking lunge 21/18 cal erg 15+15 db push press 15 db walking lunge 15/12 [...]
WOD for Tuesday, Jan 10, 2023
Snatchsnatch - find a heavy set of three touch and go snatch Metcon3 rounds for time of: 15 target burpees (6 inch above reach) 10 hang power snatch 35/25kg 5 c2b or 8 pull up [...]
WOD for Monday, Jan 09, 2023
LepopäiväRest day - what did you do?