WOD lauantai 1.10.2016

WOD lauantai klo 11 ja 12 4 sets of: Weighted Pull Up x 5 reps Rest as needed Weighted Ring Dip x 5 reps Rest as needed 10 min AMRAP: 250m Row 10 HSPU 3 rounds of: 10 v-ups 10 tuck ups 10s hollow hold -rest as needed- —- Bootcamp klo 10 / 14 Muscle ja power klo 13...

WOD perjantai 30.9.2016

WOD perjantai klo 8.30, 10, 16, 17 ja 18 Front Squat 5 RM + 3 x 5 reps @ 90% 3 rounds for time: 15 cal assault bike 12 box jump overs 24/20” 9 thrusters 40/30kg —- Kehonhuolto klo 9.30 Bootcamp klo 7.30 / 17.30 Muscle ja power klo 11 /...

Endurance & weightlifting torstai 29.9.2016

Endurance WOD torstai klo 8.30, 10.30, 16, 18 ja 20 “Just 40 reps everything for no apparent reason” In teams of 2 for 40 minutes: 40 DB Floor press 40 Cal row 40 DU 40 Pull ups 800 m run with Bulgarian bag 2 min rest Share the work. One works, one rests....

WOD keskiviikko 28.9.2016

Keskiviikko WOD klo 7.30, 10, 16, 17, 18, 19 Every 90 seconds for 15 minutes: 2 Squat Cleans & 2 Split Jerks @ 70-75% of 1RM 18 min AMRAP with partner: 100 power cleans 50/35kg 100 t2b 100 deadlifts 80/55kg —- Kehonhuolto klo 9.30 / 19.15 Bootcamp klo 8.30 /...

WOD tiistai 27.9.2016

Tiistai WOD klo 8.30, 16, 17, 18, 19 Bench Press 3 x 10 reps 7 rounds for time: 10 C2B 10 Burpees 12 min timecap -—- Bootcamp klo 7.30 / 10 / 16.30 / 20 Kehonhuolto klo 9.30 / 17.30 Muscle ja power klo 11 / 19.30 Painonnosto (tekniikka) klo 17.15 Painonnosto (treeni)...