WOD lauantai 26.9.2020

WOD lauantai klo 11: Skill: HS walk progressions 20 min amrap: 10 m HS walk / 30 shoulder taps 20/15 cal row/bike 10 KB sumo deadlift high pulls 32/24 kg – rest 60 s between rounds- —– Muscle ja power klo 13 Biceps, triceps, shoulders Bootcamp klo 10...

WOD perjantai 25.9.2020

WOD perjantai klo 9.30, 17 (myös klo 7 ilmoittautuneille): Every 90 s x 8: Power clean (start light, build to heavy) Shoulder press 4 x 5 – Rest to full recovery- —– Muscle ja power klo 11 / 18 Front squat 3 RM, then 3×3 @ 90% Bootcamp klo 8 /...

WOD torstai 24.9.2020

Endurance torstai klo 8, 16, 17.30 ja 19.10 For 40 minutes at consistent pace: 35/30 cal ski 8+8 single KB cleans 20/16 kg 20 KB russian twists 20/16 kg 35/30 cal row 20 alternating bird dogs (1 s stop at top position) 8+8 KB windmills 10/8 kg ——- Muscle...

WOD keskiviikko 23.9.2020

WOD keskiviikko klo 9.30, 16, 17,30 ja 19: Deadlift 4 x 5 Accessory: A. Front foot elevated split squat 4 x 8+8 B. Plank switch 4 x 45 s – Rest 60 s between sets- ———- Muscle ja power klo 11 / 18.10 (weighted) Pullup 5 RM, then max reps without...

WOD tiistai 22.9.2020

WOD tiistai klo 9.30, 16, 17.30 ja 19: Mid-thigh snatch (heavy single for the day) 3 rounds: 60 s max cal row 60 s rest 60 s max burpees 60 s rest —– Muscle ja power klo 11 / 17.10 / 19.10 (powerlift) Deadlift 4 RM, then 3×4 @ 90% Bootcamp klo 8 /...