WOD perjantai 15.12.2017

WOD perjantai 15.12.2017

WOD perjantai klo 8.30, 16, 17 ja 18 Winter War karsinta laji 3: —- Muscle ja power klo 11 / 19.15 Pull up 3RM — Bootcamp klo 9.30 / 18.15 On ramp klo 17.15 Kehonhuolto klo (liikkuvuus) 10.30 Kuva: Mikko...
Endurance WOD torstai 14.12.2017

Endurance WOD torstai 14.12.2017

Endurance WOD torstai klo 8.30, 16, 18 ja 20 Every six minutes for 36 minutes (6 rounds): 600 m run 15 box jumps 15 wall balls 9/6 kg —- Muscle ja power klo 10 / 17 / 19 2 x 10 EMOM 6 EMOM T2B — On ramp klo 17.15 / 19.15 Kehonhuolto klo 9.30 (liikkuvuus) / 18.30...
WOD keskiviikko 13.12.2017

WOD keskiviikko 13.12.2017

WOD Keskiviikko klo 8.30, 16, 17, 18, 19 10 min AMRAP: 3-6-9-12… reps of: Ski DB Power Clean 2*45/35lbs Rest 5 minutes 10 min AMRAP: 3-6-9-12… reps of: T2B KB Swing 32/24kg —- Muscle ja Power 11 / 16.30 / 18.30 / 20 For 20min Squat Clean technique Front...
WOD tiistai 12.12.2017

WOD tiistai 12.12.2017

WOD Tiistai klo 9.30, 16, 17, 18, 19 Clean and Jerk 1 RM “Gwen” 15-12-9: Unbroken Clean and Jerks Touch and go at floor only. Even a re-grip off the floor is a foul. Use same load for each set. Score is weight used. Rest as needed between sets. -—- Muscle ja power klo...
WOD maanantai 11.12.2017

WOD maanantai 11.12.2017

WOD Maanantai klo 9.30, 16, 17, 18, 19 Shoulder Press 4 x 4 reps 15 min AMRAP: 30/25 cal row 40 burpees 50 pull ups — Muscle ja Power 11 / 16.30 / 18.30 / 20 For 20min power snatch technique Back Squat 5×5 — On ramp klo 17.15 / 19.15 Kehonhuolto klo...
Endurance WOD sunnuntai 10.12.2017

Endurance WOD sunnuntai 10.12.2017

Endurance WOD sunnuntai klo 12 ja 15: For 40 minutes: 1 Rope climb (legless) 2 Turkish get ups 3 C2B 5 HSPU 8 Box over burpees 13 Push ups 21 Double unders 34 Sit ups 55 Cal row Rest as needed. —- Muscle ja power klo 14 15min to find Strict Press 3RM 20 min to find 1...