WOD perjantai 4.12.2020

WOD perjantai klo 10 ja 17.15 Power snatch (challenging triple) For time: 21-15-9: Sand bag lunges (heavy) KB sumo deadlift high pull 32/24 kg —– Muscle ja power klo 11 / 18.30 Bootcamp klo 8 / 16 On ramp klo...

WOD torstai 3.12.2020

Endurance torstai klo 9 ja 17.15 From 0:00-10:00: 350 m row 10 goblet squats 16/12 kg 25 double unders From 10:00-20:00: 300 m run 12 alternating box step ups 10 push ups From 20:00-30:00: 30/25 cal bike 30+30 m single DB overhead carry 30/20 lb 15 m quadruped crawl...

WOD keskiviikko 2.12.2020

WOD keskiviikko klo 10 ja 17.15: Back squat 5-5-5 – build to rpe 9 15 min for consistency: 5-10 strict pull ups 30-50 double unders 15 m seal walk – rest 60 s between rounds- ———- Muscle ja power klo 11 / 16 Bootcamp klo 9 / 18.30 Eazy...

WOD tiistai 1.12.2020

WOD tiistai klo 10 ja 16 Push jerk + split jerk (heavy 1+2 for the day) 10 min amrap: 25 KB swings 24/16 kg 20 jumping lunges 18-25 hollow rocks —– Muscle ja power klo 11 / 18.30 (powerlift) Goblet squats with wide stance Bootcamp klo 9 / 17.15 On ramp klo...

WOD maanantai 30.11.2020

WOD maanantai klo 10 ja 19 30 min for consistency: 15 ring rows 20/15 cal run 8-15 deficit push ups 25/20 cal ski – rest 60 s between rounds- Mobility: 3 sets: 10 alternating swimmers 20 shoulder taps in bear position 10-15s passive hang – slow and...

WOD sunnuntai 29.11.2020

Endurance sunnuntai klo 12 ja 14: 5 rounds: 30/25 cal bike 18 push ups 25/20 cal row 15 KB swings 12/10 cal ski 9 pull ups 2 min rest ———– Muscle ja power klo 13 (core) / 15 (strongman) Kehonhuolto klo 16 Eazy klo 11 Painonnosto tekniikka klo...