WOD keskiviikko 21.2.2018

WOD keskiviikko 21.2.2018

WOD Keskiviikko klo 9.30, 16, 17, 18, 19 EMOM for 20 minutes: Odd Minutes – Row 200/150 Meters Even Minutes – Gymnastics Movement of your choice (T2B x 10, HSPU x 10, Bar MU x 3, etc…) 5 rounds of: 30 sec hollow hold 30 sec arch hold 30 sec side plank 30 sec...
WOD tiistai 20.2.2018

WOD tiistai 20.2.2018

WOD Tiistai klo 9.30, 16, 17, 18, 19 10 x 2 min ON / 1 min OFF: A) 5 Power Cleans & 30 Double Unders B) 10 Burpees & 15 kb swings — Kangas: Muscle ja power klo 11 / 17.30 / 18.30 Strict Press 5×3 tempo 40×1 Bootcamp klo 8.30 / 16.30...
WOD maanantai 19.2.2018

WOD maanantai 19.2.2018

WOD Maanantai klo 9.30, 15, 16, 17, 18 & 19 Back Squat 2 RM For time: 40 Cal Row 5 Rounds Of ”Cindy” 40 Cal Row timecap 12 min — Kangas: Muscle ja Power 16.30 / 17.30 Bootcamp klo 18.30 Kehonhuolto klo 10.30 ————–...
Endurance WOD sunnuntai 18.2.2018

Endurance WOD sunnuntai 18.2.2018

Endurance WOD sunnuntai klo 12 ja 15: For time: 2 000/1700 m row or 80/70 assault bike calories 20 med ball to shoulder + squat (50/40/30 lb) 750 m med ball carry (50/40/30 lb) 20 med ball to shoulder + squat (50/40/30 lb) 600 m DB farmer’s carry 20 med ball to...
WOD lauantai 17.2.2018

WOD lauantai 17.2.2018

WOD lauantai klo 11 ja 12 In teams of 2 AMRAP in 30 minutes: 100 cal Assault Bike 100 Power Clean w/ db’s 100 cal Ski 100 Burpee box overs — Kangas: Muscle ja power klo 13 Front Squat 5RM Then @ 90% do max out set Bootcamp klo 10 / 14 Hard routine klo 9.30...