WOD maanantai 10.12.2018

WOD maanantai 10.12.2018

WOD Maanantai klo 10, 16, 17, 18 ja 19 12 x 25 s on/ 35 s off: 3-6 Squat cleans (light) Max effort push ups Metcon: Every 4 minutes for 5 rounds: 10 Broad jumps 30 s Air runner —- Muscle ja Power klo 11 / 16.10 / 18.10 Ring row max reps, then 3x 50% Bootcamp klo...
Endurance WOD sunnuntai 9.12.2018

Endurance WOD sunnuntai 9.12.2018

Endurance WOD sunnuntai klo 13 ja 16 Every 2 mins for 36 mins (6 sets) at consistent pace: 1st – Run 200 m + 8 Push Ups 2nd – Row 250 m + 8 Toes to Rings 3rd – Ski 300 m + 20 Walking Lunges —- Bodyweight klo 14 Muscle ja power klo 15 Strongman...
WOD lauantai 8.12.2018

WOD lauantai 8.12.2018

WOD lauantai klo 11 (huom erityisaikataulu pikkujoulujen takia!) Every minute on the minute for 12 minutes: 1) False grip hang 2) Chest to rings hold 3) Bottom of dip hold 4) Rest Every 5 minutes for 5 rounds: 50 s Sled push — Bootcamp klo 10 On ramp klo...
WOD perjantai 7.12.2018

WOD perjantai 7.12.2018

WOD perjantai klo 10, 16 ja 18 Every 2 minutes for 10 minutes: 5-8 Toes to bar 3 Heavy push jerks – Go heavy on the push jerk! Every 5 minutes for 15 minutes: 5-8/side Weighted box step up 5-8 Weighted push up 5-8 Weighted sit up —- Muscle ja Power klo 11...
Endurance WOD torstai 6.12.2018

Endurance WOD torstai 6.12.2018

Endurance WOD torstai klo 10 Against a 10 minute clock: 101 burpees 5 minute rest and then, In teams of 2 for 30 minutes: 101 cal ski or row 101 med ball over the shoulder 50/40/30 lb 101 cal bike or row 101 sit ups 101 cal ski or row 101 push ups One works, one...