WOD maanantai 27.5.2019

WOD maanantai 27.5.2019

WOD maanantai klo 10, 16, 17, 18 ja 19 Every 2 minutes for 12 minutes: 1. Forward/ backward rolls 2. Jump rope skills KB Sumo RDL 3×10 – Rest 60-90 s between rounds- -then- Accumulate 50 KB Side bends per side (heavy) — Muscle ja Power klo 11 / 18.10...
Endurance WOD sunnuntai 26.5.2019

Endurance WOD sunnuntai 26.5.2019

Endurance WOD sunnuntai klo 12 ja 14 In teams of 2 ascend the ladder for 40 minutes: 500 m bike 18 burpees 18 med ball cleans 1000 m bike 24 burpees 24 med ball cleans 1500 m bike 30 burpees 30 med ball cleans … —- Muscle ja power klo 13 / 15 Core / Strongman...
WOD lauantai 25.5.2019

WOD lauantai 25.5.2019

WOD lauantai klo 11 ja 12 “Running Fran” For time: 300 m Run 21 Thrusters 21 pull ups 300 m Run 15 Thrusters 15 Pull ups 300 m Run 9 Thrusters 9 Pull ups 1) 3×8 DB Bench 2) 3×10 Archer ring row 3) 3×15-30 s Hollow hold — Muscle ja power klo 14 DB...
WOD perjantai 24.5.2019

WOD perjantai 24.5.2019

WOD perjantai klo 10, 16 ja 18 30 min for quality with partner: 15 m Forward sandbag bear crawl 15 m Backward sandbag bear crawl 8 Stick/band over and under 4 Rope hanging swings Monkey rings/bars Bike One bikes, while other completes the circuit. —- Muscle ja...
Endurance WOD torstai 23.5.2019

Endurance WOD torstai 23.5.2019

Endurance WOD torstai klo 8.30, 17, 18 ja 19 In teams of 2 as many rounds as possible in 40 minutes: 2000 m ski 100 Air Squats 80 Sit-Ups 60 Kettlebell Swings (24/16 kg) Share the work. One works, one rests — Muscle ja power klo 10 / 17.10 / 18.10 Core...
WOD keskiviikko 22.5.2019

WOD keskiviikko 22.5.2019

WOD keskiviikko klo 9.30, 16, 17, 18 ja 19 Every 30 s for 10 minutes: Snatch Halting snatch pull 4×5 @ 100-110% of max Snatch – Rest as needed- — Muscle ja power 10.30 / 17.10 / 20 (Weighted) Chin up 5 RM Bootcamp klo 7.30 / 16.10 / 19.10 Kehonhuolto...