WOD perjantai 14.5.2021

WOD perjantai klo 7, 9.30, 14, ja 17 Paused deadlift 5 x 4 – Rest 2-3 min between sets, @ RPE 7 – 20 min for consistency: 500 m ski 5 strict pull ups 10 deficit push ups 15 jumping air squats —– Muscle ja power klo 11 / 18 Kehonhuolto 10.30...

WOD torstai 13.5.2021

Endurance torstai klo 8, 14, 17 ja 18 Every 10 minutes x 4 sets: 400/350 m row 10 DB box step over 35/25 lb 5 devils presses 35/25 lb 20 feet anchored sit ups 35/25 lb 5 devils presses 35/25 lb 10 DB box step overs 35/25 lb 400/350 m ski 8 min timecap. ——-...

WOD keskiviikko 12.5.2021

WOD keskiviikko klo 9.30, 14, 17, 18 ja 19: Weighted chin ups 6 x 4 – Rest 90-120 s between sets, @ RPE 7 – 3 rounds, faster each round: 5-8 bar muscle ups 30-50 double unders 50 m KB farmer’s carry – Rest 60 s between sets- ———-...

WOD tiistai 11.5.2021

WOD tiistai klo 9, 14, 17, 18, 19 Front squat 6 x 4 – Rest 2-3 min between sets, @ RPE 7- Every 2 minutes for 4 rounds: 22/16 cal row Max reps of rope climbs —– Muscle ja power klo 10 / 17.30 (strongman) / 19.30 (powerlift) Bootcamp klo 8 / 18.30...

WOD maanantai 10.5.2021

WOD maanantai klo 7, 9.30, 14, 16, 17 ja 18 Snatch + hang snatch + overhead squat (heavy 1+1+1 in 15 minutes) Bench press 6 x 6 – Rest 90-120 s between sets, @ RPE 7 – —– Muscle ja power klo 11 / 19 Kehonhuolto 10.30 Bootcamp klo 8.30 / 17.30...

WOD sunnuntai 9.5.2021

Endurance sunnuntai klo 12 ja 14 “Weston” 5 rounds for time: Row 1000 meters 200 m farmer’s carry, 45/30 lb DBs 45/30 lb DB waiter walk, 50 m (right arm) 45/30 lb DB waiter walk, 50 m (left arm) 45 min timecap. — Muscle ja power klo 13 / 16...