WOD keskiviikko 1.7.2020

WOD keskiviikko klo 9.30, 16 ja 18: Power clean + Hang squat clean (technical max for the day) 5 rounds: 90 s on / 1 min off: 10 Burpees over the DB’s Max effort DB Thrusters 50/35 lbs ———- Muscle ja power klo 11 / 20 Power clean 4 x 4 Bootcamp klo 8...

WOD tiistai 30.6.2020

WOD tiistai klo 9.30, 17 ja 19: Push press 5 x 8 4 rounds, faster each round: 8 Chest to bar 16 DB Snatches 12/10 Cal Ski-erg – Rest 60 s between rounds – ____ Muscle ja power klo 11 / 20 (powerlift) Bent over barbell row (supinated) 3 x 10 Bootcamp klo 8...
WOD maanantai 29.6.2020

WOD maanantai 29.6.2020

WOD maanantai klo 9.30, 16 ja 18: Deadlift 5 x 8 EMOM x 7: 5 s Hollow hold 5 Hollow rocks 5 V-ups 5 Single leg V-ups 5 s Hollow hold Mobility/stability: 3 sets: 10 Bootstraps 3+3 Hip airplanes ____ Muscle ja power klo 11 / 19.00 Front squat 10-10-8-8 Bootcamp klo 8 /...
WOD maanantai 29.6.2020

WOD sunnuntai 27.6.2020

Endurance sunnuntai klo 12 ja 14: For time, partition as you like: 4 km run or 25 min bike/ski 150 air squats 100 burpees 50 push ups ———– Muscle ja power klo 13 (core) ja 15 (strongman) Kehonhuolto klo 16 Gymnastics klo 11 Uintikoulu klo...

WOD lauantai 27.6.2020

WOD lauantai klo 12: Push jerk + Split jerk Build to technical max for the day – Avoid missed lifts! 3 rounds with a partner, share the reps: 40 Push ups 60 Hollow rocks 80 Calorie Bike – 20min Timecap ____ Muscle ja power klo 13 Powerlift Bootcamp klo 10...