WOD perjantai 23.10.2020

WOD perjantai klo 9.30, 15 ja 17 (myös klo 7 ilmoittautuneille): DB bench press 4 x 10 (@ 30X1 tempo) – Rest 60 s between sets Pull up / seated pull up 4 x 10 (@ 30X1 Tempo) -Rest 60 s between sets- 3 rounds: 4 min on / 2 min off: 10 Alternating DB hang clean...

WOD torstai 22.10.2020

Endurance torstai klo 8, 15.30 ja 17.30 8 sets alternating A and B: 4 min on / 1 min off: A. 500/400 m row 8-10 DB burpee box overs 30/20 lb max sit ups B. 500 m ski 50 m walking lunges max med ball over the shoulder 40/30 lb ——- Muscle ja power klo 10 /...

WOD keskiviikko 21.10.2020

WOD keskiviikko klo 9.30, 15, 16 ja 19: Tempo Back squat 4 x 10 (@ 30X1 tempo) – Rest 60 s between sets 5 rounds: 3 min on/2 min off: 12 KB swings 32/24 kg 1 rope climb 12 box jump step down 24/20’’ ———- Muscle ja power klo 11 / 17 Weighted...

WOD tiistai 20.10.2020

WOD tiistai klo 9.30, 15, 16 ja 18 DB Shoulder press 4 x 10 (@ 30X1 Tempo) – Rest 60 s between sets (Foot elevated) ring row 4 x 10 (@ 10X3 Tempo) -Rest 60 s between sets- Mobility: 3 sets: 8 reverse snow angels 5+5 t-push ups 8 squat bow to extensions –...

WOD maanantai 19.10.2020

WOD maanantai klo 9.30, 15, 17 ja 19: 40 min for consistency: 20 m sandbag lunge 10 single arm devil’s presses 12/10 cal row – Alternate full rounds with a partner- —– Muscle ja power klo 11 / 18 Shoulder press 5 RM, then 3×3 @ same weight...