WOD maanantai 6.2.2017

WOD Maanantai klo 11, 16, 17, 18, 19 Every 10 min for 30 min: 40 cal row 30 wall balls 9/6kg 20 burpees over the barbell 10 power snatches 50/35kg —- Kehonhuolto klo 9.30 / 20 Bootcamp klo 8.30 / 16.30 / 18.30 Muscle ja Power 10 / 17.30 / 19.30 — On ramp Lady Day 8...

Endurance & weightlifting sunnuntai 29.1.2017

Endurance WOD sunnuntai klo 12 ja 15 For 35 minutes: 40 / 30 cal row 1 min box over burpees 1 min rest 40 / 30 cal ski 1 min rolls to candlestick 1 min rest Result of the workout is calories rowed and skied. —- Gymnastic skills klo 13 Muscle ja power klo 14 Tekniikka...

WOD maanantai 16.1.2017

WOD Maanantai klo 11, 16, 17, 18, 19 ”The Ghost” 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Log separate totals of calories rowed, burpee reps and...

WOD perjantai 13.1.2017

WOD perjantai klo 8.30, 11, 16, 17 ja 18 Deadlift 20-15-10 15 min AMRAP: 10 Power Cleans 70/50kg 20 Burpees over the bar 40 Double Unders —- Kehonhuolto klo 10.30 Bootcamp klo 7.30 / 18.30 Muscle ja power klo 9.30 / 19.30 On ramp day 1 klo...

WOD lauantai 7.1.2017

WOD lauantai klo 11 ja 12 ”Small” Three rounds of: Row 1000 meters 50 Burpees 50 Box jumps, 24″ box Run 800 meters —- Bootcamp klo 10 / 14 Muscle ja power klo 13