Endurance WOD torstai 23.11.2017

Endurance WOD torstai 23.11.2017

Endurance WOD torstai klo 8.30, 16, 18 ja 20 6 rounds (total 36 minutes): 2 min of assault bike for calories or run 1 min of wall balls (light weight) 2 min of ski or run 1 min rest —- Muscle ja power klo 10 / 17 / 19 EMOM 30 1) t2b 2) 20 sec side plank per side 3)...
WOD keskiviikko 22.11.2017

WOD keskiviikko 22.11.2017

WOD Keskiviikko klo 8.30, 16, 17, 18, 19 Shoulder Press 4 x 4 reps 15 min AMRAP: 15 cal ski 15 burpees —- Muscle ja Power 11 / 16.30 / 18.30 / 20 Back Squat 8×6 @ 65-80% of 1RM — Bootcamp klo 9.30 / 17.30 / 19.30 Eazy klo 7.30 / 17.15 Gymnastics 18.15...
WOD tiistai 21.11.2017

WOD tiistai 21.11.2017

WOD Tiistai klo 9.30, 16, 17, 18, 19 EMOMx30: 1) 1-3 (Legless) Rope Climbs 2) 2 TGU (Heavy) 3) Hanging L Hold for 10-30 sec -—- Muscle ja power klo 11 / 17.30 / 19.30 Push press 5RM Strict Press 5RM E2MOM 3x 5x strict press @ 70-80 of 6rm 20sec hollow hold — On...
WOD maanantai 20.11.2017

WOD maanantai 20.11.2017

WOD Maanantai klo 9.30, 16, 17, 18, 19 Deadlift 4 x 8 reps 5 rounds for time: 8 deadlifts 100/70kg 30 double unders Not for time: 100 sit ups — Muscle ja Power 11 / 16.30 / 18.30 / 20 20min to find Power Clean 3RM (drop bar after each rep) Every 4min for 5x...
Endurance WOD sunnuntai 19.11.2017

Endurance WOD sunnuntai 19.11.2017

Endurance WOD sunnuntai klo 12 ja 15: For 40 minutes: Run 300m 20s HS hold or 20 m HS walk Run 300m 20 step ups on the box – 24/20″ (alternating) Run 300m 20 s hollow hang hold on rings Run 300m 1 min rest —- Muscle ja power klo 14 Speed Deadlift 6×3 As...