WODconnect

Workout list by Victor Yap WOD_D2

  • "Fran" Workout

    For Time:

    21-15-9
    Thruster (42,5/30kg)
    Pullup

    • Timecap 7mins

    LIIKKEISTÄ

    Thruster
    * Max 30/42,5kg -> Valitse haastava paino, jolla saat tehtyä 21 toiston kierroksen 2-3 sarjassa

    Pullup
    * Tarvittaessa toistoja vähemmän, esim. 15-12-9 tai 12-9-6
    * Jumping pullup tai chest to bar
    * Ring row

    Lämmittely

    A. Omaan tahtiin 5mins
    Cardio of choice 30-40s.
    Airsquat x 10
    Kyykystä kierrot x 8
    Dead hang/lapaveto/kip swing 30s.
    Ring row/strict pullup x 2-6

    B.
    Rintarangan kierrot kont. as.
    Ranneympyrät

    C. Thruster warmup
    Front squat
    Shoulder press
    Push press
    Thruster

    Resources

    Mikko Salo does Fran

  • Keskiviikko 28.12. Workout

    Wod: Arnie
    With a single 2 pood (32 kg) / 1,5 pood (24) kettlebell:
    For time
    21 turkish get-ups, right arm
    50 swings
    21 overhead squats, left arm
    50 swings
    21 overhead squats, right arm
    50 swings
    21 turkish get-ups, left arm
    Time Cap 45 min

    Resources

    A very special WOD in loving memory of Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.Video

  • Bench Pyramid Strength

    15-12-10-8-6-4-2
    Progressing to max weight