WOD lauantai 1.8.2020

WOD lauantai klo 12: Deadlift 5 x 6 Accessory: a. wall supported single leg RDL 4 x 8+8 b. kb side bends 4 x 15+15 c. goblet cossack squats 4 x 8+8 – rest as needed, alternate movements- —– Muscle ja power klo 13 Powerlift Bootcamp klo 10...

WOD perjantai 31.7.2020

WOD perjantai klo 9.30, 17 (myös klo 7 ilmoittautuneille): Clean and jerk (heavy single for the day) 4 rounds for time: 12/10 cal ski 15 toes to bar 25 wall balls 20/14 lbs —– Muscle ja power klo 11 / 18 Reverse grip bench press 4×10 Bootcamp klo 8 /...

WOD torstai 30.7.2020

Endurance torstai klo 8, 16 ja 18: 4 rounds for time: 800 m run or 50/40 cal ski 20 overhead squats (30/20 kg) 10 T2B ——- Muscle ja power klo 10 / 17 / 19 core Kehonhuolto klo 9 Painonnosto klo klo 17.30 / 18.30 On ramp klo 20 Bootcamp (ks....

WOD keskiviikko 29.7.2020

WOD keskiviikko klo 9.30, 16 ja 18: Back squat 5 x 6 “Jackie” For time: 1000 m row 50 thrusters 30 pull ups ———- Muscle ja power klo 11 / 20 Banded deadlift 15-15-12-12 Bootcamp klo 8 / 17 / 19 Kehonhuolto klo 9 / 10.30 On ramp klo 20...

WOD tiistai 28.7.2020

WOD tiistai klo 9.30, 17 ja 19: Snatch (heavy single for the day) Mobility: 3 sets: 10 Hips down push ups 8+8 Squat Thoracic rotations 10 Scap pull ups – Slow and controlled! —– Muscle ja power klo 11 / 20 (powerlift) Bent over barbell row...