WOD keskiviikko 19.9.2018

WOD keskiviikko 19.9.2018

WOD Keskiviikko klo 10, 16, 17, 18 ja 19 In teams of 3 for 20 min, 2 stations: 1) Run 300 m 2) Pull ups – One athlete runs, 2 work on the pull ups. -2 min rest- In teams of 3 for 20 min, 2 stations: 1) 500 m Row 2) Turkish get ups – One athlete rows, 2...
WOD tiistai 18.9.2018

WOD tiistai 18.9.2018

WOD Tiistai klo 10, 16, 17, 18 ja 19 30 min w/ consistent pace: 50 flutter kicks 50 KB Split stance chops 50 Slam ball 50 Air squats – Rest 1min between rounds- — Muscle ja power klo 11 / 16.10 / 18.10 Bootcamp Burn klo 8.30 / 17.10 / 20 Painonnosto...
WOD maanantai 17.9.2018

WOD maanantai 17.9.2018

WOD Maanantai klo 10, 16, 17, 18 ja 19 4×4 min on/ 1 min off: A) 8+8 Heavy one arm KB front squats 16 Renegade rows Max effort bike B) 5 Ring dips 10 Push presses 20 Sit ups Max effort jumping lunges —- Muscle ja Power klo 11 / 16.10 / 18.10 / 20 Bootcamp...
Endurance WOD sunnuntai 16.9.2018

Endurance WOD sunnuntai 16.9.2018

Endurance WOD sunnuntai klo 12 ja 16 3 rounds: 3 min amrap: row or run for calories 1 min rest 3 min amrap: 12 med ball cleans 30 Double unders 1 min rest 3 min amrap: 12 DB push press 10 burpees 1 min rest —- Bodyweight klo 13 Muscle ja power klo 14 Strongman WOD...
WOD lauantai 15.9.2018

WOD lauantai 15.9.2018

WOD lauantai klo 10 ja 11 Jerk from the rack 1RM ”Grace” For time: 30 Clean and jerks 60/40 kg — Muscle ja power klo 10.30 Hang Squat Clean 5×3 Bootcamp burn klo 9.30 On ramp klo 9 Hard routine klo 9.30 Avajaiskisoista johtuen erikoisaikataulu. OPEN GYM...
WOD perjantai 14.9.2018

WOD perjantai 14.9.2018

WOD perjantai klo 10, 16, 17 ja 18 Skill: kipping HSPU 30 min AMRAP w/ a partner: 32 Cal bike 12 Handstand push ups 16 pistols —- Muscle ja Power klo 11 / 18.10 Shoulder Press 8-8-8-8 Bootcamp burn klo 8.30 / 17.10 Kehonhuolto 9.30 On ramp klo 7 /...