WOD maanantai 23.10.2017

WOD maanantai 23.10.2017

WOD Maanantai klo 9.30, 16, 17, 18, 19 Deadlift 6-6-3-3 For time: 30 box jumps 24/20” 30 db snatch 45/35lbs 30/22 cal assault bike *timecap 8 minutes — Muscle ja Power 11 / 16.30 / 18.30 / 20 Back Squat 1×5@40%, 1×3@50%, 1×5@60% — On ramp...
Endurance WOD sunnuntai 22.10.2017

Endurance WOD sunnuntai 22.10.2017

Endurance WOD sunnuntai klo 12 ja 15: Every 7 minutes for 35 minutes (5 sets) 1 round of “DT” w/DB’s 35/25 lb 600 m run or row 1 round of “DT” w/DB’s 35/25 lb —- Muscle ja power klo 14 Weighted pull up 7×1 + 1-10 strict pull ups — Gymnastics klo 13...
WOD lauantai 21.10.2017

WOD lauantai 21.10.2017

WOD lauantai klo 10, 11 ja 12 Power Snatch 1 RM “SIRPA” For time: 73 push ups feet on bench 73 ring row feet on bench 73 wall balls 73 du Timecap 20 minutes 4 rounds: 30sec sit ups 30sec plank hold 30sec rest — Muscle ja power klo 11.30 / 13 Deadlift...
WOD perjantai 20.10.2017

WOD perjantai 20.10.2017

WOD perjantai klo 8.30, 16, 17 ja 18 Max strict pull ups EMOMx10: strict pull ups 35% of max reps AMRAP in 20 minutes of: 10 burpee pullovers 30 squats 60 sec handstand hold (If needed, use a wall) —- Muscle ja power klo 11 / 19 Strict Press 1×5@75%,...
Endurance WOD torstai 19.10.2017

Endurance WOD torstai 19.10.2017

Endurance WOD torstai klo 8.30, 16, 18 ja 20 For 40 minutes ascend the ladder as far as possible: 4 alternating DB snatches 4 burpee box jump-overs 150 m run 1 min rest 6 alternating DB snatches 6 burpee box jump-overs 300 m run 1 min rest etc… —- Muscle ja power klo...