WOD maanantai 22.7.2019

WOD maanantai 22.7.2019

WOD maanantai klo 10, 16, 18 Ring dips 4 x max effort – Rest as needed- Strict Handstand push ups 4 x max effort – Rest as needed- Every minute on the minute for 15 minutes: 1) 5-10 False grip chest to rings / (False grip) Ring pull ups / Bulgarian ring...
Endurance WOD sunnuntai 21.7.2019

Endurance WOD sunnuntai 21.7.2019

Endurance WOD sunnuntai klo 12 “Helton” Three rounds for time of: Run 800 meters 30 Dumbbell squat cleans (50/35 lb) 30 Burpees 40 minutes timecap. Running shoes needed. —- Muscle ja power klo 13 / 14 Core / Strongman Kehonhuolto klo 15 Juoksukoulu klo...
WOD lauantai 20.7.2019

WOD lauantai 20.7.2019

WOD lauantai klo 11 4 sets: 3 Pause front squats – Rest 15s- 3 High box jumps – Rest 2-3 min- – Build to heavy! For time: 15 Handstand push ups 3 Rope climbs 12 Handstand push ups 2 Rope climbs 9 Handstand push ups 1 Rope climb — Muscle ja...
WOD perjantai 19.7.2019

WOD perjantai 19.7.2019

WOD perjantai klo 10, 16 ja 18 Romanian deadlift 5×3 (tempo @13X1) – Rest 2-3 min between sets- 5 rounds for time: 5 Deadlifts 125/85 kg 10 Burpees —- Muscle ja Power klo 11 / 19 (powerlift) Front squat 4 x 8 Bootcamp klo 8.30 / 17 Kehonhuolto 9.30...
Endurance WOD torstai 18.7.2019

Endurance WOD torstai 18.7.2019

Endurance WOD torstai klo 8.30, 17 ja 19 For time: 2000 m / 1750 m row or 8 minutes ski for meters 3,6 km hill trail run or 22 minutes bike for meters 100 wall balls 9/6 kg (to targets) 45 minutes timecap. Running shoes needed. — Muscle ja power klo 10 Core...
WOD keskiviikko 17.7.2019

WOD keskiviikko 17.7.2019

WOD keskiviikko klo 10, 16, 18 Push press 3-3-3-3 A. 4 x Tough effort Foot elevated ring rows B. 4 x 10 DB Bench press C. 4 x 14-20 Single leg V-ups – Rest 60 s between sets, alternate movements- — Muscle ja power 11 / 19 Barbell biceps, triceps, shoulders...