WOD maanantai 23.9.2019

WOD maanantai 23.9.2019

WOD maanantai klo 10, 16, 17, 18 ja 19 Push press 6-6-6-6 (Build to heavy) 4 rounds for time: 20 KB Swings 50 Double unders — Muscle ja Power klo 11 / 17.10 / 19.10 Barbell biceps, triceps, shoulders Bootcamp klo 8.30 / 16.10 / 18.10 Kehonhuolto klo 9.30 On ramp klo...
Endurance WOD sunnuntai 22.9.2019

Endurance WOD sunnuntai 22.9.2019

Endurance WOD sunnuntai klo 12 ja 15 Every 10 minutes, for 40 minutes (4 rounds of each): 15 KB swings 28/20 kg 30 sit ups 45 squats 60/50 cal row or 4,5 min bike/ski —- Muscle ja power klo 14 / 16 Core / Strongman Painonnosto (tekniikka) klo 17 Gymnastics klo 13...
WOD lauantai 21.9.2019

WOD lauantai 21.9.2019

WOD lauantai klo 11 ja 12 Back rack reverse lunge 3 x 20 – Rest 2 min between sets- Goblet squat 3 x 25 – Rest 90 s between sets- Every minute on the minute for 7 minutes: 5 s Hollow hold 5 Hollow rocks 5 V-ups 5 Single leg V-ups 5 s Hollow hold — Muscle...
WOD perjantai 20.9.2019

WOD perjantai 20.9.2019

WOD perjantai klo 10, 16, 17 ja 18 Split jerk 1RM Open 14.1 10 min AMRAP: 30 Double unders 15 Power snatches 35/25 kg —- Muscle ja Power klo 11 / 17.10 / 19.10 Bench press Bootcamp klo 8.30 / 18.10 Kehonhuolto 9.30 On ramp klo 7 /...
Endurance WOD torstai 19.9.2019

Endurance WOD torstai 19.9.2019

Endurance WOD torstai klo 8.30, 17 ja 19 10 minutes with consistent pace: Bike for meters, every 500 m perform 2 rope climbs or 1 legless rope climb. 4 minutes rest 10 minutes with consistent pace: Row for meters, every 400 m perform 5+5 KB swing snatches. 4 minutes...