WOD keskiviikko 21.11.2018

WOD keskiviikko 21.11.2018

WOD Keskiviikko klo 10, 16, 17, 18 ja 19 Skill: Kipping HSPU 6 rounds: 3 min on/ 2 min off: A) Run for meters B) AMRAP: 8 Toes to bar 5 Handstand pushups 8 Box jumps —- Muscle ja Power klo 11 / 17.10 / 20 Deadlift 5 RM, then 5 x 90%, 5 x 80%, 5 x 70% Bootcamp...
WOD tiistai 20.10.2018

WOD tiistai 20.10.2018

WOD Tiistai klo 10, 16, 17, 18 ja 19 Muscle up positional strength: 3 x 10-20 s Top of dip hold 3 x 10-20 s Bottom of dip hold 3 x 1-3 Eccentric muscle ups Every 2 minutes for 16 minutes: Power clean + 3 Split jerks -Then- Pendlay row 4 x 4 2 min rest between sets...
WOD maanantai 19.11.2018

WOD maanantai 19.11.2018

WOD Maanantai klo 10, 16, 17, 18 ja 19 6 rounds of: 20 m sprint – Rest 90 s between sprints- 5 rounds of: 3 broad jumps – Rest 90 s between sets- Metcon: In teams of 4 for 24 minutes: A) Row B) Ski-erg C) 15-20 Push ups 15-20 KB Swing 15-20 Hollow rocks D)...
Endurance WOD sunnuntai 18.11.2018

Endurance WOD sunnuntai 18.11.2018

Endurance WOD sunnuntai klo 13 ja 16 For 40 minutes ascend the ladder: 9 cal row 9 KB swing snatches (both hands) 9 sit ups 1 min rest 15 cal row 15 KB swing snatches (both hands) 9 sit ups 1 min rest 21 cal row 21 KB swing snatches (both hands) 21 sit ups 1 min rest...
WOD lauantai 17.11.2018

WOD lauantai 17.11.2018

WOD lauantai klo 11 ja 12 Skill: Muscle up Toes to bar 12 min AMRAP: 3 Muscle ups 6 Toes to bar 9 Hang DB Clean and jerk 15/12 Cal bike — Muscle ja power klo 13 OH Squat 5-5-5-5-5 (start with light weight, add weight for each set, find 5RM) Bootcamp klo 10 On...
WOD perjantai 16.11.2018

WOD perjantai 16.11.2018

WOD perjantai klo 10, 16 ja 18 ”Habanero” 1 min ON / 1 min OFF for 10 rounds: 8 Deadlifts 6 Hang Power Cleans 4 Front Squats 2 S2OH AMRAP Burpee over barbell RX: 60/40kg Mobility finisher: 3 rounds: 5-8 Reverse snow angels 10 Squat thoracic rotations —- Muscle...