WOD tiistai 1.9.2020

WOD tiistai klo 9.30, 16, 17.30 ja 19: Back squat 4 x 5 – Rest to full recovery 15 min AMRAP: 1 Rope climb 30 Double unders 20 Wall balls 20/14 lbs —– Muscle ja power klo 11 / 17.10 / 19.10 (powerlift) Bench press 8-8-8 Bootcamp klo 8 / 18.10...

WOD maanantai 31.8.2020

WOD maanantai klo 9.30, 16, 17.30 ja 19: Dip snatch + snatch (build to heavy 1+1 for the day) 3 rounds for time: 25 KB swings 24/16 kg 15 Box jumps 24/20’’ —– Muscle ja power klo 11 / 18.10 Bootcamp klo 8 / 17.10 / 19.10 Kehonhuolto klo 9 / 10.30 / 17 /...

WOD sunnuntai 30.8.2020

Endurance sunnuntai klo 12 ja 14: 2 min on, 1 min off for 12 rounds: A. Run or ski for calories B. 15 DB thrusters + max reps of sit ups C. 15/12 cal bike + max reps of box step overs (24”/20”) Rotate stations for total 4 rounds per each. ———–...

WOD lauantai 29.8.2020

WOD lauantai klo 12: Skill: Toes to bar 16 min AMRAP: 8-12 toes to bars 6 DB devil’s presses 12 med ball cleans 30/20 lbs 500/400 m ski Mobility: 3 sets: 10 banded face pulls 5+5+5 gymnastics swimming 5+5 straight arm side plank rocks – Slow and controlled!...

WOD perjantai 28.8.2020

WOD perjantai klo 9.30, 17 (myös klo 7 ilmoittautuneille): Every 90 s for 15 minutes (10 lifts): Clean and jerk (build to heavy) Deadlift 4 x 3 – Rest to full recovery- —– Muscle ja power klo 11 / 18 YV1 Bootcamp klo 8 / 16 Kehonhuolto klo 9 /...