WOD tiistai 30.8.2016

Tiistai WOD klo 8.30, 16, 17, 18, 19 Back Squat 4 RM + 3 x 4 @ 90% of 4 RM 4 rounds for time: 15 m Walking lunge with heavy sandbag or deadball 15 Knees to elbows -—- Bootcamp klo 7.30 / 10 / 16.30 / 20 Kehonhuolto klo 9.30 / 17.30 Muscle ja power klo 11 / 19.30...
WOD lauantai 30.4.2016

WOD lauantai 30.4.2016

WOD lauantai klo 11 ja 12 Front Squat 4 x 8 reps 5 rounds of: 1 minute of deadlifts 85/60kg 1 minute of strict knees-to-elbows —- SWEAT klo 9 Bootcamp klo 10 Muscle ja power klo 13
WOD perjantai 19.2.2016

WOD perjantai 19.2.2016

WOD perjantai klo 7.30, 10, 16, 17 ja 18 In teams of 2, complete AMRAP in 30 minutes of: 300 Meter Run 20 Box Over Jumps (24″/20″) 20 K2E Team members will alternate tasks, with only 1 member working at a time. Partner 1 will run 300m, Partner 2 will perform 20 BOJ,...
WOD perjantai 3.7.2015

WOD perjantai 3.7.2015

WOD perjantai klo 8.30, 16.30 & 17.30 Pause Back Squat 5 RM (3 sec pause in the bottom position) Then, one set of 10 reps (with 3 sec pause) @ 70-75% of today’s 5 RM AMRAP in 7 minutes of: 10 K2E 10 Russian KB Swings 32/24kg —- Basic WOD: On ramp 103 day 8 klo...
WOD keskiviikko 11.2.2015

WOD keskiviikko 11.2.2015

WOD keskiviikko klo 10, 16, 17, 18, 19 Pause Front Squats 5 x 4-6 reps (2 sec pause at bottom, fast up!) – Rest 2-3 minutes between sets – 8 min AMRAP of: * 10 x K2E * 10 x Front Rack Box Step Ups 40/30kg (5+5) —- Jooga klo 12 Basic WOD: Bootcamp klo 11 On...