WOD torstai 1.4.2021

Endurance torstai klo 8.30, 14, 16 ja 18 Until 50 DB man makers are completed: Every 2 min: 250/200 m row Max DB man makers (35/25 lb) ——- Muscle ja power (core) klo 9.30 / 15 / 17 Kehonhuolto klo 10.30 / 19 Bootcamp (ks. endurance) Painonnosto klo 17.45...

WOD keskiviikko 31.3.2021

WOD keskiviikko klo 9.30, 14, 15, 17 ja 19: Bench press 3 x 6 – rest to full recovery, @ rpe 7- 5 x 2 min on / 1 min off: 18/15 cal row 20-40 double unders Max effort DB front rack lunges ———- Muscle ja power klo 11 / 18 Kehonhuolto klo 10.30...

WOD tiistai 30.3.2021

WOD tiistai klo 8.30, 14.30, 15.30, 16.30 ja 18.30 Hang snatch + low hang snatch + snatch (heavy 1+1+1 for the day) Pause back squat 3 x 4 – rest to full recovery, @ rpe 7 – —– Muscle ja power klo 10.30 / 19.30 (powerlift) Bootcamp klo 9.30 /...

WOD maanantai 29.3.2021

WOD maanantai klo 8, 9.30, 14, 15, 16 ja 18 Weighted pull ups 3 x 4 – rest to full recovery, @ rpe 8 – 20 min for consistency: 2 min row -then, 2 rounds- 6 archer ring rows 8 deficit push ups 10 pistol squats -then- 2 min bike – Rest 60 s between...

WOD sunnuntai 28.3.2021

Endurance sunnuntai klo 12.30 ja 14.30 For Time: 850/750 m row or ski, 27 DB hang cleans 35/25 lb 850/750 m row or ski, 21 DB push presses 35/25 lb 850/750 m row or ski, 15 DB burpees 35/25 lb 850/750 m row or ski, 27 DB front rack lunges 35/25 lb 850/750 m row or...