WOD tiistai 14.7.2020

WOD tiistai klo 9.30, 17 ja 19: Power clean (heavy double for the day) Back squat 4 x 6 – Rest to full recovery- ____ Muscle ja power klo 11 / 20 (powerlift) Bench press 6 RM, then 3×4 reps @ same weight Bootcamp klo 8 / 16 / 18 Kehonhuolto klo 9 / 10.30...

WOD maanantai 13.7.2020

WOD maanantai klo 9.30, 16 ja 18: 4 rounds for times: 25 kb swings 32/24 kg 10-15 chest to bar / seated pull ups 25/20 cal row – rest 3 min between sets- Mobility: 3 sets: 10 kb jefferson’s curls 10 banded pull aparts 10 scap pull ups – slow and...

WOD sunnuntai 12.7.2020

WOD “Dragon” klo 10-12 For Time: 5 km run 4 minutes to find 4 rep max Deadlift 5 km run 4 minutes to find 4 rep max Push Jerk Endurance sunnuntai klo 12 ja 14: For 40 minutes at consistent pace: 800 m run or row 15 KB deadlifts 800 m run or row 15 wall...

WOD lauantai 11.7.2020

WOD lauantai klo 12: Push press 4 x 8 4 rounds for time: 20 Med ball cleans 30/20 lbs 10 Chest to bar pull ups —– Muscle ja power klo 13 Powerlift Bootcamp klo 10 Kuntonyrkkeily 11 Hard Routine...

WOD perjantai 10.7.2020

WOD perjantai klo 9.30, 17 (myös klo 7 ilmoittautuneille): Power Clean (heavy single) Back squat 4 x 8 – Rest to full recovery- —– Muscle ja power klo 11 / 18 AV1 Bootcamp klo 8 / 16 Kehonhuolto klo...

WOD keskiviikko 8.7.2020

WOD keskiviikko klo 9.30, 16 ja 18: Skill: Rope climb “Pirate Helen” 3 rounds for time: 500 m row 21 KB swings 32/24 kg 3 Rope climbs Mobility: 2 sets: 10+10 Quadruped Shoulder CARs 10+10 Quadruped Hip CARs ———- Muscle ja power klo 11 / 20 YV1...