WOD perjantai 20.10.2017

WOD perjantai 20.10.2017

WOD perjantai klo 8.30, 16, 17 ja 18 Max strict pull ups EMOMx10: strict pull ups 35% of max reps AMRAP in 20 minutes of: 10 burpee pullovers 30 squats 60 sec handstand hold (If needed, use a wall) —- Muscle ja power klo 11 / 19 Strict Press 1×5@75%,...
Endurance WOD torstai 19.10.2017

Endurance WOD torstai 19.10.2017

Endurance WOD torstai klo 8.30, 16, 18 ja 20 For 40 minutes ascend the ladder as far as possible: 4 alternating DB snatches 4 burpee box jump-overs 150 m run 1 min rest 6 alternating DB snatches 6 burpee box jump-overs 300 m run 1 min rest etc… —- Muscle ja power klo...
WOD keskiviikko 18.10.2017

WOD keskiviikko 18.10.2017

WOD Keskiviikko klo 8.30, 16, 17, 18, 19 10 x 2 min ON / 1 min OFF: a) 10 power cleans 50/35kg & 30 double unders b) 10 front squats 50/35kg & 10 burpees over bar Tabata hollow hold —- Muscle ja Power 11 / 16.30 / 18.30 / 20 4x Pull up Cluster set 1-5reps...
WOD tiistai 17.10.2017

WOD tiistai 17.10.2017

WOD Tiistai klo 9.30, 16, 17, 18, 19 Shoulder Press 4 x 10 reps 3 x max bottom ring dip hold For time: 35/30 cal assault bike 30 t2b 25/20 cal row -—- Muscle ja power klo 11 / 17.30 / 19.30 Back Squat 1×5@75%, 1×3@85%, 1xME@95% Front Squat 5×5 AHAP...
WOD maanantai 16.10.2017

WOD maanantai 16.10.2017

WOD Maanantai klo 8.30, 16, 17, 18, 19 Front Squat 8 RM Back rack lunges 3 x 16 reps 3 rounds: 1 min side plank (right) 1 min side plank (left) 1 min rest — Muscle ja Power 11 / 16.15 / 18.15 / 20 Bench Press 1×5@75%, 1×3@85%, 1xME@95% — On ramp...
Endurance WOD sunnuntai 15.10.2017

Endurance WOD sunnuntai 15.10.2017

Endurance WOD sunnuntai klo 12 ja 15: Every 10 minutes, for 40 minutes (4 rounds of each): 15 KB swings 28/20 kg 30 sit ups 45 squats 60/50 cal row or 4,5 min run —- Muscle ja power klo 14 Pull up 7×2-10 — Gymnastics klo 13 Kuntonyrkkeily klo 16 Tekniikka...