WOD keskiviikko 28.8.2019

WOD keskiviikko 28.8.2019

WOD keskiviikko klo 10, 16, 17 ja 18 “Ghost” 6 rounds: 1 minute of Rowing 1 minute of Burpees 1 minute of Double-Unders 1-minute Rest 3 sets: 5+5 Quadruped shoulder CARs 5 KB Jefferson’s curls 30+30 s Pigeon stretch — Muscle ja power 11 / 18.30 Bench press 3 RM, then...
WOD tiistai 27.8.2019

WOD tiistai 27.8.2019

WOD Tiistai klo 10, 16, 18 Clean + Low hang Clean (Heavy 1+1 for the day) 4 sets: 8+8 KB Lateral lunges 15 Back extension on boxes Max effort Back extension hold – Alternate full rounds with a partner — Muscle ja power klo 11 / 17 Sumo deadlift 5 RM, then...
WOD maanantai 26.8.2019

WOD maanantai 26.8.2019

WOD maanantai klo 10, 16, 17 ja 18 Skill: Strict ring muscle up 4 sets: 10-15 Seated pike leg lifts 15+15 KB Side bends – Rest 90-120 s between rounds — Muscle ja Power klo 11 / Powerlift klo 18.30 Barbell biceps, triceps, shoulder Bootcamp klo 8.30 / 17.30...
Endurance WOD sunnuntai 25.8.2019

Endurance WOD sunnuntai 25.8.2019

Endurance WOD sunnuntai klo 12 ja 14 In teams of two for 40 minutes: 90/70 cal row or 1,2 km team hill trail run 60 double unders 40 sit ups 30 kb swings 24/16 kg Share the work. One works, while on rests. —- Muscle ja power klo 13 / 15 Core / Strongman Kehonhuolto...
WOD lauantai 24.8.2019

WOD lauantai 24.8.2019

WOD lauantai klo 11 Skill: Kipping Handstand push up Every 5 minutes for 25 minutes (5 rounds): 8-12 Handstand push ups 15 Double DB Snatch 20 Wall balls — Muscle ja power klo 12 Deadlift 3 RM, then 3×3 @ 90% Bootcamp klo...