WOD keskiviikko 27.9.2017

WOD keskiviikko 27.9.2017

WOD Keskiviikko klo 8.30, 16, 17, 18, 19 “Collin” Six rounds for time of: Carry sandbag 400 meters 50/35lbs 12 Push press 52,5/35kg 12 Box jumps, 24/20″ 12 Sumo deadlift high-pulls 42,5/30kg timecap 36 min —- Muscle ja Power 11 / 16.30 / 18.30 / 20...
WOD tiistai 26.9.2017

WOD tiistai 26.9.2017

WOD Tiistai klo 9.30, 16, 17, 18, 19 Daily max in Power Clean + Front Squat + Hang Clean below the knee 10 min amrap: Hang Power Cleans @ 75% of todays max in the complex Each time you break, perform 30 air squats Tabata Hollow hold -—- Muscle ja power klo 11 / 17.30...
WOD maanantai 25.9.2017

WOD maanantai 25.9.2017

WOD Maanantai klo 8.30, 16, 17, 18, 19 Shoulder Press max reps @ 95% of 1 RM 3 x max reps strict ring dips 10 min amrap: Push jerks @ 50/35kg Each time you break, perform 50 double-unders — Muscle ja Power 11 / 16.15 / 18.15 / 20 DeadLift 1×5@40%,...
Endurance WOD sunnuntai 24.9.2017

Endurance WOD sunnuntai 24.9.2017

Endurance WOD sunnuntai klo 12 ja 15: For 45 minutes 40 / 30 cal row 20 m quadruped crawl 40 / 30 cal ski 10 rolls to candlestick 450 m run 10 toes trough rings 2 min rest —- Muscle ja power klo 14 Strict tempo Pull Ups (30×0) 5 sets: choose reps rest 2min...
WOD lauantai 23.9.2017

WOD lauantai 23.9.2017

WOD lauantai klo 10, 11 ja 12 Daily max in Thruster (from the ground) 10 1-minute rounds of: 3 Thrusters @ 75% of 1RM 60m shuttle sprint (5m, 10m, 15m) Max reps burpees over the barbell *Rest 2 minutes between rounds. — Muscle ja power klo 11.30 / 13 Back Squat...