WOD lauantai 28.10.2017

WOD lauantai 28.10.2017

WOD lauantai klo 11 ja 12 “Tommy Mac” For Time: 12 Burpees 12 Thruster 12 Burpees 12 Power Snatch 12 Burpees 12 Push Jerks 12 Burpees 12 Hang Squat Clean 12 Burpees 12 OHS 12 Burpees 12 Thruster 12 Burpees 12 Power Snatch 12 Burpees 12 Push Jerks 12 Burpees 12 Hang...
WOD perjantai 27.10.2017

WOD perjantai 27.10.2017

WOD perjantai klo 8.30, 16, 17 ja 18 Daily max in Power Clean + Hang Clean + Jerk Back Squat 5 RM —- Muscle ja power klo 11 / 19.15 DeadLift 1×5 @ 40%, 1×5 @ 50%, 1×5 @ 60% — Bootcamp klo 9.30 / 18.15 On ramp klo 17.15 Kehonhuolto klo (liikkuvuus)...
Endurance WOD torstai 26.10.2017

Endurance WOD torstai 26.10.2017

Endurance WOD torstai klo 8.30, 16, 18 ja 20 In teams of 3, for time: 120-90-60 Assault bike for calories Push ups Row for calories sit ups Share the work as needed. One works, two rests. —- Muscle ja power klo 10 / 17 / 19 EMOM 30 1) KBS 2) Arch Hold/Plank Hold 3)...
WOD keskiviikko 25.10.2017

WOD keskiviikko 25.10.2017

WOD Keskiviikko klo 8.30, 16, 17, 18, 19 Shoulder Press 4 x 8 reps AMRAP in 10 minutes: 40 double unders 20 push press 40/30kg 10 t2b —- Muscle ja Power 11 / 16.30 / 18.30 / 20 Weighted Pull up 3RM Then E2MOM 14 3x Weighted Pull up @ 70-90% of 3RM — Bootcamp klo...
WOD tiistai 24.10.2017

WOD tiistai 24.10.2017

WOD Tiistai klo 9.30, 16, 17, 18, 19 Max strict pull ups EMOMx10: strict pull ups 35% of max reps 3 rounds for time: 300m run 20 kb swings 32/24kg 300m run 10 squat cleans 50/35kg *timecap 20 minutes Tabata hollow hold -—- Muscle ja power klo 11 / 17.30 / 19.30 Bench...