WOD maanantai 18.11.2019

WOD maanantai 18.11.2019

WOD maanantai klo 10, 16, 17, 18 ja 19 Skill: Rope climb Every minute on the minute for 21 minutes: 1) 1-3 Rope climbs 2) 16 DB Snatches 3) 15-20 Hollow rocks — Muscle ja Power klo 11 / 17.10 / 19.10 Deadlift 5 RM, then 3×5 @ 90% Bootcamp klo 8.30 / 16.10 / 18.10...
Endurance WOD sunnuntai 17.11.2019

Endurance WOD sunnuntai 17.11.2019

Endurance WOD sunnuntai klo 12 ja 14 In 12 minutes: 100/80 cal row 30 sit ups 2 min rest In 12 minutes: 100/80 cal ski 30 tall kneeling to standing (15 per leg) 2 min rest In 12 minutes: 100/80 cal bike 30 ring rows —- Muscle ja power klo 13 / 15 Core / Strongman...
WOD lauantai 16.11.2019

WOD lauantai 16.11.2019

WOD lauantai klo 11 ja 12 Weighted pull up 3 RM or Accumulate 40-60 seated/banded pull ups “Christine” 3 Rounds for time: 500 m Row 12 Deadlifts (Bodyweight) 21 Box jumps — Muscle ja power klo 13 (powerlift) Bootcamp klo 10 Hard routine klo 9.30 Kuva: Maija...
WOD perjantai 15.11.2019

WOD perjantai 15.11.2019

WOD perjantai klo 10, 16, 17 ja 18 Power clean (Heavy triple for the day) Back squat 1 RM —- Muscle ja Power klo 11 / 17.10 Banded deadlift 8-8-6-6-4-4 reps Bootcamp klo 8.30 / 18.10 Kehonhuolto 9.30 On ramp klo 7 / 19 Kuva: Maija...
Endurance WOD torstai 14.11.2019

Endurance WOD torstai 14.11.2019

Endurance WOD torstai klo 8.30, 17 ja 19 In teams of two alternate 3 rounds of both amraps: A): 4 min run or row – 2 min rest – B): 4 min amrap: 15 cal ski 10 med ball cleans 10 back extensions – 2 min rest – — Muscle ja power klo 10 / 18 / 19.10 Core Kehonhuolto klo...