WOD tiistai 26.10.2021

WOD tiistai klo 8.30, 16, 17, 18 ja 19 A. shoulder press 6 x 8 B. strict chin ups 6 x 8 – New set every 90 s, alternate movements, @ RPE 8- 21-15-9: Power clean C2B —– Muscle ja power klo 11 / 17.30 / 19.30 (powerlift) Bootcamp klo 8.30 / 18.30...

WOD maanantai 25.10.2021

WOD maanantai klo 7, 9.30, 16, 17 ja 18 4 rounds for times: 12 front squats 50/35 kg 12 T2B 3 wall walks – Rest 60 s between rounds- Core: 3 sets: 30 oblique heel touches 15+15 s starfish plank – Rest as needed- —– Muscle ja power klo 11...

WOD sunnuntai 24.10.2021

Endurance sunnuntai klo 12 ja 14 Every 20 minutes x 2 sets: 50/40 cal row 30 DB hang power cleans 35/25 lb 50 feet anchored sit ups 30 DB shoulder to overhead 35/25 lb 50/40 cal row — Muscle ja power klo 13 ja 15 (startti) Eazy klo 11 Kehonhuolto klo 16 On ramp...

WOD lauantai 23.10.2021

WOD lauantai klo 11: Skill: rope climb 35 min for consistency: 2 rope climbs 12 pistol squats 30/25 cal row – rest 60 s between rounds- — Muscle ja power (powerlift) klo 12 Bootcamp klo 10 Hard routine klo 9.30 Eazy klo 13.30 On ramp klo...

WOD perjantai 22.10.2021

WOD perjantai klo 7, 9.30, ja 17 A. wide grip bench press 6 x 8 B. supinated bent over row 6 x 8 – New set every 90s, alternate movements, RPE 7-8 – For time: 60 DB snatches 40/30 cal ski 20 burpee box jumps 24/20’’ —– Muscle ja power klo 11 /...

WOD torstai 21.10.2021

Endurance torstai klo 8.30, 17 ja 18 40 min EMOM for max reps/calories 1: wall balls 2: rest 3: barbell SDLHP 30/20 kg 4: rest 5: box jump 24/20” 6: rest 7: push press 30/20 kg 8: rest 9: row 10: rest Note the total reps. ——- Muscle ja power (core) klo...