WOD tiistai 22.9.2020

WOD tiistai klo 9.30, 16, 17.30 ja 19: Mid-thigh snatch (heavy single for the day) 3 rounds: 60 s max cal row 60 s rest 60 s max burpees 60 s rest —– Muscle ja power klo 11 / 17.10 / 19.10 (powerlift) Deadlift 4 RM, then 3×4 @ 90% Bootcamp klo 8 /...

WOD maanantai 21.9.2020

WOD maanantai klo 9.30, 16, 17.30 ja 19: 12 min AMRAP: 6-12 push ups 20 wall balls 500 m run Accessory: a. Supinated bent over row 5-5-5-5-5 B. Hollow rock 5 x 15-20 – rest 60 s between sets, alternate- —– Muscle ja power klo 11 / 18.10 Ring dip 5...

WOD sunnuntai 20.9.2020

Endurance sunnuntai klo 12 ja 14: For 40 minutes: 40/30 cal row or ski 60 m single KB farmer’s carry (R) 24/16 kg 60 m single KB farmer’s carry (L) 24/16 kg 40/30 cal row or ski 120 m med ball bear hug carry 40/30 lb 40/30 cal row or ski 60 m single DB overhead carry...

WOD lauantai 19.9.2020

WOD lauantai klo 11: EMOMx10: Hang power clean + jerk (start light, build to heavy) 8 min AMRAP: 14 Jumping lunges 10 Toes to bar 6 Burpees to bar —– Muscle ja power klo 13 Bootcamp klo 10 Kuntonyrkkeily 12 (ilmoittautuneille) Hard Routine 9.30 On ramp klo...

WOD perjantai 18.9.2020

WOD perjantai klo 9.30, 17 (myös klo 7 ilmoittautuneille): Back squat 4 x 5 Weighted chin up 3-3-3-3-3 —– Muscle ja power klo 11 / 18 Bench press Bootcamp klo 8 / 16 Kehonhuolto klo 9 / 10.30 On ramp klo...

WOD torstai 17.9.2020

Endurance torstai klo 8, 16, 17.30 ja 19.10 “Mikko’s triangle” 10 rounds, 1 min per station: A. Bike cals B. Row cals C. Ski cals D. Rest 1 min Set a target number of calories and complete that number of calories each minute through the entire workout. ——-...