WOD tiistai 18.11.2014

WOD tiistai 18.11.2014

WOD tiistai klo 9, 16, 17, 18, 19 20 minutes to build a 1 RM Clean EMOM for 12 minutes: Odd: 3 Power Cleans (@ 75% today´s 1 RM) Even: 14/12 Cal Row —- Liikkuvuus klo 10 Basic WOD: Onramp day 10 klo 16.30 Onramp day 3 klo 18.30 Eazy day 3 klo...
WOD maanantai 17.11.2014

WOD maanantai 17.11.2014

Maanantai WOD klo 8, 16, 17, 18, 19 5 Sets of: Shoulder Press x 1 (AHAP: As Heavy As Possible) – Rest 2-3 minutes between sets – Skill: Dumbbell Push Jerk In teams of two, partners alternate rounds to complete AMRAP in 12 minutes of: 5x DB S2OH 45/35lbs 5x...
WOD lauantai 15.11.2014

WOD lauantai 15.11.2014

WOD lauantai klo 12 20 Minutes to build a 3 RM Thruster EMOM complete 5 Thrusters until failure. 0-4 @ 50% of 3 RM 5-9 @ 60% of 3 RM 10-14 @ 70% of 3 RM 15-19 @ 80% of 3 RM 20-24 @ 90% of 3 RM – If you can´t complete 5 reps in the minute you are done –...
WOD perjantai 14.11.2014

WOD perjantai 14.11.2014

WOD perjantai klo 8.30, 17 ja 18: EMOMx8 Odd: Romanian Deadlift x 6-8 reps Even: Strict Pull ups x 5 reps (add weight if possible) OR 15 sec Chin over the bar hold ”Christine” 3 Rounds For Time: * 500m Row * 12x Deadlifts (BW) * 21x Box jumps (24/20”) —-...