WOD perjantai 21.2.2020

WOD perjantai klo 10, 16, 17 ja 18 4 rounds, faster each round: 4 min on/2 min off: 34 Walking lunges 10 Slam balls 30 Double unders 3 sets: 6-10 Nordic curls 45 s weighted plank hold – Alternate rounds with a partner —- Muscle ja Power klo 11 / 17 / 19.10 Box...

Endurance WOD torstai 20.2.2020

Endurance WOD torstai klo 8.30, 17, 18 ja 19 In teams of 3 with medicine balls for 40 minutes: 300 m bear hug carry 120 over the shoulder (alternating shoulders) 300 m bear hug carry 3000 m row 300 m bear hug carry 120 ball on the shoulder squat Share the work as...

WOD keskiviikko 19.2.2020

WOD keskiviikko klo 10, 16, 17, 18 ja 19 Push press 3 RM + 3 x 3 @ 85-90% of max 4 sets: 8+8 Landmine press 15-20 DB Lateral raises + Hold at parallel – Rest 2 min between sets- — Muscle ja Power klo 11 / 17.10 / 19.10 (powerlift) Front squat Bootcamp klo 8.30 /...

WOD tiistai 18.2.2020

WOD tiistai klo 10, 16, 17, 18 ja 19 3 rounds, faster each round: 5 min on / 2 min off: 7 Burpees 20/15 cal Row/Bike 8-12 Toes to bar 3 sets: 15 Banded face pulls 8+8 Quadruped Bird dog row – Slow and controlled — Muscle ja power klo 11 / 16.10 / 18.10...

WOD maanantai 17.2.2020

WOD maanantai klo 10, 16, 17, 18 ja 19 Banded deadlift 4-4-4-4 – Build to heavy, but fast set of 4 Every minute on the minute for 12 minutes (4 rounds): 1) 4-8 Ring dips / Box dips / Foot assisted Box dips 2) Tough effort Deficit push ups 3) 10-15/side Side star...