WOD maanantai 27.1.2020

WOD maanantai 27.1.2020

WOD maanantai klo 10, 16, 17, 18 ja 19 Power clean + Jerk (Build to heavy 3+1 for the day) Every minute on the minute for 9 minutes: 1) Ski-erg 2) Burpee 3) Sumo deadlift High pull – AMRAP every station for 3 rounds. — Muscle ja Power klo 11 / 17.10 / 19.10 Bent...

Endurance WOD sunnuntai 26.1.2020

Endurance WOD sunnuntai klo 12, 14 ja 16 Mixed intervals at consistent pace: 8 min amrap: 400 m row 20 air squats 30 s hollow hold rest 4 minutes 8 min amrap: 500 m ski 8 push ups 30 s arch hold rest 4 minutes 8 min amrap: 2 min run or bike 30 s passive hang 30 s...
WOD lauantai 25.1.2020

WOD lauantai 25.1.2020

WOD lauantai klo 11 ja 12 30 min AMRAP: 500 m Row 60 m Farmers Carry 300 m Ski 30 m Med ball / sandbag lunges – Rest 90 s between rounds- — Muscle ja power klo 14 (powerlift) Bootcamp klo 10 On ramp klo 9 Hard routine klo 9.30 Kuntonyrkkeily klo...
WOD perjantai 24.1.2020

WOD perjantai 24.1.2020

WOD perjantai klo 10, 16, 17 ja 18 Hang power snatch 4 RM for the day Back squat clusters: 3 x 2.2.2 @ 85% of 1RM – Rest as needed- —- Muscle ja Power klo 11 / 17 / 19.10 Shoulder press 12-10-8-6 Bootcamp klo 8.30 / 18.10 Kehonhuolto 9.30 On ramp klo 7 /...

Endurance WOD torstai 23.1.2020

Endurance WOD torstai klo 8.30, 17, 18 ja 19 2 rounds at consistent pace: From 0:00 min to 4:00 min: 30/24 cal ski + 30 KB swings (24/16) From 6:00 min to 10:00 min: 40 sit ups + bike or row for calories From 12:00 min to 16:00 min: 500 m run + max push ups From 16:00...
WOD keskiviikko 22.1.2020

WOD keskiviikko 22.1.2020

WOD keskiviikko klo 10, 16, 17, 18 ja 19 Pause Bench press 3 RM -then- 3×1 @ 3 RM – Rest as needed- 14 min AMRAP: 14 DB Snatches 28 Air squats 300 m Run / 500 m Row — Muscle ja Power klo 11 / 17.10 / 19.10 (powerlift) Power clean 4-4-4-4 Bootcamp klo 8.30 /...