WOD sunnuntai 24.3.2024

Endurance sunnuntai klo 12 10 rounds for consistency: 3 burpees to target 5 DB thrusters 7 T2B 9 DB cleans 12 ring rows 30 s rest — Masters klo 10 Eazy klo 10/ 11 (startti) Kehonhuolto klo 13 Painonnosto (tekniikka) klo...

WOD lauantai 23.3.2024

WOD lauantai klo 11 Build to heavy in 20 min: 1 power clean + 1 high hang clean + 1 low hang clean then: 3 x 5 clean pull (105-110% from clean complex) ”Karen” For time: 150 wall ball 20/14 lbs Time cap 12 min Accessory: 3 rounds: 8 + 20 s hold, DB hip...

WOD perjantai 22.3.2024

WOD perjantai WOD klo 9.30 ja 17 5 sets: 5 front squat @RPE 7-8 4-7 DB shoulder press 2 min rest 4 sets: 2 min ON / 1 min OFF: 4+4 KB OHS 16 KB swings Max box jump overs — Kehonhuolto klo 10.30 Muscle ja power (startti) klo 11 / 18 Bootcamp (startti) klo 8.30 /...

WOD torstai 21.3.2024

Endurance torstai klo 9, 16 ja 18 Every 8 min x 5 sets: Movement x + 50/40 cal row or bike or 400 m run Set 1 20 burpess Set 2 30 sit ups Set 3 40 push ups Set 4 50 air squats Set 5 60 alternating lunges ——- Muscle ja power (core) klo 11 / 17 / 19...

WOD keskiviikko 20.3.2024

WOD keskiviikko klo 9.30, 16 ja 18: Every 90s for 8 sets (4 each): A. 5 deadlifts, RPE 8 B. 5 weighted pull ups, RPE 8 For time: 500/400 m ski 20 pull ups 1000/800 m bike 20 T2B Timecap 8 min Accessory: 2-3 rounds: 20s dead hang 10 reverse hypers 15-20 rear delt...