WOD tiistai 1.10.2019

WOD tiistai klo 10, 16, 17, 18 ja 19 Deadlift 8-8-8-8 (Build to heavy) For time with a partner: 100 Cal Row/Bike 80 Front squats 60 Burpees over the bar — Muscle ja power klo 11 / 16.10 / 18.10 Bench press with uneven weights 4×8 reps Bootcamp klo 8.30 / 17.10 /...

WOD maanantai 30.9.2019

WOD maanantai klo 10, 16, 17, 18 ja 19 Skill: Toes to bar 20 min AMRAP: 12-15 Toes to bar/Toes to rings 20 DB Single arm Shoulder to overhead 50/35 lbs 15 Box jumps Accumulate 50 KB Side bends per side — Muscle ja Power klo 11 / 17.10 / 19.10 Tempo Back squats &...
Endurance WOD sunnuntai 29.9.2019

Endurance WOD sunnuntai 29.9.2019

Endurance WOD sunnuntai klo 12 ja 15 In teams of 3 for time: 150/120 calorie row 100 Box jump overs 100 DB snatches 10 rope climbs 100 DB snatches 100 Box jump overs 150/120 calorie row 40 minutes timecap. Share the work as needed. One works, two rests. —- Muscle ja...
WOD lauantai 28.9.2019

WOD lauantai 28.9.2019

WOD lauantai klo 11 ja 12 5 sets: 3 Power snatches – Rest 20 s- 3 Broad jumps – Rest as needed- 4 sets: 6 Supinated Bent over rows Max effort Foot elevated ring rows – Rest as needed- — Muscle ja power klo 14 (powerlift) Weighted Pullup 5 RM, then...
WOD perjantai 27.9.2019

WOD perjantai 27.9.2019

WOD perjantai klo 10, 16, 17 ja 18 Back Squat 6-6-6-6 (Build to heavy) 8 min AMRAP: 20 Walking lunges 3 DB Man makers (push press version) —- Muscle ja Power klo 11 / 17.10 / 19.10 Front squat 4 RM, then 3–2–1 reps Bootcamp klo 8.30 / 18.10 Kehonhuolto 9.30 On ramp...