Endurance WOD torstai 10.10.2019

Endurance WOD torstai klo 8.30, 17 ja 19 8 rounds for quality: 2 min row/bike/ski/run 30 s rest 2 min: 8 no push burpee to plate, 10 sit ups, max air squats (loppuaika) 30 s rest — Muscle ja power klo 10 / 16 / 18 / 19.10 Core Kehonhuolto klo 9.30 / 20.30 Painonnosto...

WOD keskiviikko 9.10.2019

WOD keskiviikko klo 10, 16, 17, 18 ja 19 Power snatch + Hang snatch Build to heavy 1+1 for the day – Toinen tempaus kyykkyyn. Every 4 minutes for 16 minutes (4 rounds): Bike 20/15 Cal (All out!) — Muscle ja Power klo 11 / 17.10 / 19.10 barbell biceps, triceps,...

WOD tiistai 8.10.2019

WOD tiistai klo 10, 16, 17, 18 ja 19 Skill: Pull up “Helen” 3 rounds for time: 300 m Assault runner 21 KB Swings 24/16kg 12 Pull ups Accumulate 90-120s of L-sit/Tuck hold — Muscle ja power klo 11 / 16.10 / 18.10 Deadlift on a plate 10-15-20 Bootcamp klo 8.30 / 17.10 /...

WOD maanantai 7.10.2019

WOD maanantai klo 10, 16, 17, 18 ja 19 Back squat 6-6-6-6-6 (Build to heavy) Every minute on the minute for 15 minutes: 1) 20/15 Cal row 2) 6-10 Burpee box jumps 3) 40-60 Double unders — Muscle ja Power klo 11 / 17.10 / 19.10 One DB press, One-hand Ring rows Bootcamp...

Endurance WOD sunnuntai 6.10.2019

Endurance WOD sunnuntai klo 12 ja 15 3 rounds: 100 cal row or run/ski/bike 7 min 30 m OH lunge walk w/ plate 10 T2B / 20 knee raises rest 3 minutes between rounds —- Muscle ja power klo 14 / 16 Core / Strongman Painonnosto (tekniikka) klo 17 Gymnastics klo 13...