Endurance WOD torstai 23.1.2020

Endurance WOD torstai klo 8.30, 17, 18 ja 19 2 rounds at consistent pace: From 0:00 min to 4:00 min: 30/24 cal ski + 30 KB swings (24/16) From 6:00 min to 10:00 min: 40 sit ups + bike or row for calories From 12:00 min to 16:00 min: 500 m run + max push ups From 16:00...
WOD keskiviikko 22.1.2020

WOD keskiviikko 22.1.2020

WOD keskiviikko klo 10, 16, 17, 18 ja 19 Pause Bench press 3 RM -then- 3×1 @ 3 RM – Rest as needed- 14 min AMRAP: 14 DB Snatches 28 Air squats 300 m Run / 500 m Row — Muscle ja Power klo 11 / 17.10 / 19.10 (powerlift) Power clean 4-4-4-4 Bootcamp klo 8.30 /...
WOD tiistai 21.1.2020

WOD tiistai 21.1.2020

WOD tiistai klo 10, 16, 17, 18 ja 19 Hang power clean 4 RM for the day Accessory: 4 sets: 10 Wide Grip Bent over rows 30-45 s Weighted plank – Rest 60-90 s between sets- — Muscle ja power klo 11 / 16.10 / 18.10 1 ¼ Chinups 5×5 reps Bootcamp klo 8.30 /...
WOD maanantai 20.1.2020

WOD maanantai 20.1.2020

WOD maanantai klo 10, 16, 17, 18 ja 19 Skills: Kipping pull up 4 rounds each, You go I go: 15 Thrusters 42,5/30 kg 15 Pull ups/Chest to bar – Alternate full rounds, as fast as possible! — Muscle ja Power klo 11 / 17.10 / 19.10 Deadlift on a plate 10-10-8-8...

Endurance WOD sunnuntai 19.1.2020

Endurance WOD sunnuntai klo 12, 14 ja 16 In teams of 3 for 40 minutes: 3000 m bike 9 rope climbs 360 m bear hug med ball carry 50/40 lb One works, while others rest in either wall sit position or hang from rings. —- Muscle ja power klo 13 (core) / 15 (strongman)...