WOD lauantai 6.3.2021

WOD lauantai klo 12: Skill: Toes to bar 20 min amrap, alternating full rounds with a partner: 10 toes to bars 10 single arm devil’s presses 50/35 lbs 20 DB box step ups — Muscle ja power (powerlift) klo 13 Bootcamp klo 10.30 Eazy klo 14.30 On ramp klo...

WOD perjantai 5.3.2021

WOD perjantai klo 8.30 ja 14 Clean + low hang clean (heavy 1+1 for the day) 5 rounds: 90 s on / 1 min off: 20 kb swings 32/24 kg 10-15 chest to bars / pull ups max effort hollow rocks —– Muscle ja power klo 11.30 / 17 Back squat 1 RM Bootcamp klo 7 / 10 /...

WOD torstai 4.3.2021

Endurance torstai klo 8.30, 14 ja 17 Every 5 minutes x 8 sets: 3 strict pull ups 6 HSPU 12 med ball cleans 9/6 kg 24/20 cal row or ski ——- Muscle ja power (core) klo 10 / 15.30 / 18.30 Kehonhuolto klo 11.30 Bootcamp (ks. endurance) On ramp klo 7 /...

WOD keskiviikko 3.3.2021

WOD keskiviikko klo 8.30, 14 ja 17: Push press 3 x 5 – Rest to full recovery, @ RPE 8- 20 min for consistency: 5 min intervals: A. Bike / row B. 20 jumping lunges + 20 s arch hold + 10 single arm KB hang power cleans ———- Muscle ja power klo...

WOD tiistai 2.3.2021

WOD tiistai klo 8.30, 14 ja 17 Skill: Rope climb 4 rounds for time: 2 rope climbs 12 front squats 43/30 kg 50 double unders —– Muscle ja power klo 11.30 / 18.30 (powerlift) Deadlift 2 RM Bootcamp klo 10 / 15.30 On ramp klo 7 /...

WOD maanantai 1.3.2021

WOD maanantai klo 7, 10, 14, ja 18.30 Snatch + low hang snatch (heavy 1+1 for the day) Back squat 3 x 5 – Rest to full recovery, @ RPE 8- —– Muscle ja power klo 11.30 / 15.30 Bench press 1 RM Bootcamp klo 8.30 / 17 On ramp klo...