WOD tiistai 28.11.2017

WOD tiistai 28.11.2017

WOD Tiistai klo 9.30, 16, 17, 18, 19 10 x 90 sec ON / 90 sec OFF: 10 cal row 10 deadlifts 80/55kg max reps burpees over the bar -—- Muscle ja power klo 11 / 17.30 / 19.30 Front Squat tempo 31×0 3RM (every rep with tempo) Thruster 3RM Find max to complex 3FS +...
WOD maanantai 27.11.2017

WOD maanantai 27.11.2017

WOD Maanantai klo 9.30, 16, 17, 18, 19 Back Squat 6 RM Partner Glute Ham Raises 3 x 6-8 reps Every 2 minutes for 10 minutes: 15 HEAVY Russian KB Swings Max Reps Unbroken T2B — Muscle ja Power 11 / 16.30 / 18.30 / 20 20 min to Find max in complex 5 Push jerk + 3...
Endurance WOD sunnuntai 26.11.2017

Endurance WOD sunnuntai 26.11.2017

Endurance WOD sunnuntai klo 12 ja 15: For 40 minutes: 1 round of “Eva” 2 min rest 1 round of “Kelly” 2 min rest 1 round of “Helen” 2 min rest 1 round of “Michael” 2 min rest —- Muscle ja power klo 14 Pull up 4RM Then E2MOM x 7 4 reps @ 70-80% of 4RM — Gymnastics...
WOD lauantai 25.11.2017

WOD lauantai 25.11.2017

WOD lauantai klo 11 ja 12 ”Angie” For time: 100 pull ups 100 push ups 100 sit ups 100 air squats Arch hold Tabata — Muscle ja power klo 13 Tempo Front Squat 31×0 5RM 15min amrap for quality: 150m jog As many Front squats @ 60/40kg as possible —...
WOD perjantai 24.11.2017

WOD perjantai 24.11.2017

WOD perjantai klo 8.30, 16, 17 ja 18 EMOMx10: 3 Squat Snatches @ 70-80% of 1RM Pause Back Squat 1 RM —- Muscle ja power klo 11 / 19.15 Bench Press 7×5 — Bootcamp klo 9.30 / 18.15 On ramp klo 17.15 Kehonhuolto klo (liikkuvuus)...