WOD sunnuntai 11.4.2021

Endurance sunnuntai klo 12 ja 14 On the 5:00 x 6 rounds: 21 wallballs 9/6 kg 15 KB swings 24/16 kg 9 pull ups Row or bike for meters the remaining time — Muscle ja power klo 13 / 15 Eazy klo 11 Painonnosto klo 16 (tekniikka) Kehonhuolto klo 17 WOD maanantai klo...

WOD lauantai 10.4.2021

WOD lauantai klo 11.30: “Ellen” 3 rounds for time: 20 burpees 21 DB snatches 50/35 lbs 12 DB thrusters 50/35 lbs Mobility: 3 sets: 10 m quadruped crawl 6+6 half kneeling KB bottom-up press 6 DB supinated lateral raises – Slow and controlled! — Muscle ja...

WOD perjantai 9.4.2021

WOD perjantai klo 7, 9.30, 14, 15, 16 ja 19 Clean and jerk (heavy single) Pause back squat 3 x 4 – Rest to full recovery, @ RPE 7 – —– Muscle ja power klo 11 / 17 Kehonhuolto 10.30 Bootcamp klo 8 / 18 Eazy klo...

WOD torstai 8.4.2021

Endurance torstai klo 8.30, 14, 16 ja 18 For 40 minutes ascend the ladder: 9-12-15-18-21… Row or ski cals air squats sit ups push ups ——- Muscle ja power (core) klo 9.30 / 15 / 17 Kehonhuolto klo 10.30 / 19 Bootcamp (ks. endurance) Painonnosto klo 17.45...

WOD keskiviikko 7.4.2021

WOD keskiviikko klo 9.30, 14, 15, 17 ja 19: Snatch (heavy single) 3 rounds each, alternating with a partner: 8-12 handstand push ups 20/15 cal row 8-12 toes to bar ———- Muscle ja power klo 11 / 18 Kehonhuolto klo 10.30 Bootcamp klo 8 / 16 Eazy klo 7...