WOD lauantai 1.12.2018

WOD lauantai 1.12.2018

WOD lauantai klo 11 ja 12 4 sets: 10-15 s Chest to bar hold -Rest 60 s between- 2 sets: Max strict chest to bar pull ups -Rest 90 s- Every 2 minutes for 12 minutes: Hang power clean and jerk – Build to heavy, Push or Split jerk -then- Thoracic extensions...
WOD perjantai 30.11.2018

WOD perjantai 30.11.2018

WOD perjantai klo 10, 16 ja 18 20 min to find: Snatch 1RM -then- High hang snatch pull 3×5 @ 60-70 % of max 2×50 Unbroken KB Swings – Rest 3-4 min between- —- Muscle ja Power klo 11 / 19 Box jump, find max height Bootcamp burn klo 8.30 / 17...
Endurance WOD torstai 29.11.2018

Endurance WOD torstai 29.11.2018

Endurance WOD torstai klo 8.30, 17, 18.10 ja 19.10 Every six minutes for 36 minutes (6 sets): 8 burpee box jumps 12 T2B 20/15 cal bike or run — Muscle ja power klo 10 / 16 / 18 / 19 Core Kehonhuolto klo 9.30 Painonnosto (tekniikka) klo 17.30 Painonnosto...
WOD keskiviikko 28.11.2018

WOD keskiviikko 28.11.2018

WOD Keskiviikko klo 10, 16, 17, 18 ja 19 Winter war karsinta laji 1 —- Muscle ja Power klo 11 / 17.10 / 20 Bent over barbell row 3×12 reps Bootcamp klo 8.30 / 16.10 / Kids 18.10 / 19.10 Kehonhuolto (liikkuvuus) klo 9.30 On ramp klo...
WOD tiistai 27.11.2018

WOD tiistai 27.11.2018

WOD Tiistai klo 10, 16, 17, 18 ja 19 Skill: Handstand push up – then- 3 rounds: Max reps of 3 s eccentric HSPU Snatch balance 4 x 3 – Build to challenging weight -Then- Pendlay row 3 x 5 – Heavier than last week — Muscle ja power klo 11 / 16.10...