Endurance WOD torstai 17.1.2019

Endurance WOD torstai klo 8.30, 17, 18 ja 19 In teams of 3 one team member per station. Rotate stations every 2 minutes for 36 minutes. Station 1 – 2 – 3 rope climbs Station 2 – Double unders Station 3 – Ski or row — Muscle ja power klo 10 / 17.10 / 18.10...
WOD keskiviikko 16.1.2019

WOD keskiviikko 16.1.2019

WOD keskiviikko klo 10, 16, 17, 18 ja 19 Skill: Legless rope climb (+ Scaling options) 10 min AMRAP: 1-2 Legless rope climbs 8 Toes to bar 30 Double unders 5 rounds: 20 m Heavy sled push -2 min rest between rounds- — Muscle ja power 11 / 17.10 / 20 YV2 vetävät...
WOD tiistai 15.1.2019

WOD tiistai 15.1.2019

WOD Tiistai klo 10, 16, 17, 18 ja 19 2 x 4 min on/ 3 min off: 10 Handstand push ups 10 KB Swings 20 Abmat situps -Rest as needed- 3 rounds: 30 s ME Bike – 4 min rest- — Muscle ja power klo 11 / 18.10 / 20 Deadlift + Hang Squat Clean 4 x 3 Bootcamp klo 8.30...
WOD maanantai 14.1.2019

WOD maanantai 14.1.2019

WOD maanantai klo 10, 16, 17, 18 ja 19 Every 2 minutes for 10 minutes: 15-20 s Chin up hold 15-20 s L-hang Every 2 minutes for 10 minutes: 30-40 s Superman plank 30-40 s Feet elevated glute bridge hold 4 rounds: 30 s ME Ski-erg – Rest 2 min- — Muscle ja...
Endurance WOD sunnuntai 13.1.2019

Endurance WOD sunnuntai 13.1.2019

Endurance WOD sunnuntai klo 12 ja 14 For 40 minutes: 400 m run or ski 10 goblet squats 10 burpees 10 ring rows 2 min rest —- Muscle ja power klo 13 / 15 Core / Strongman Painonnosto (tekniikka) klo 16 Jooga klo 17 On ramp klo...
WOD lauantai 12.1.2019

WOD lauantai 12.1.2019

WOD lauantai klo 11 ja 12 Overhead Squat 3-3-3-3 “Cindy” As many rounds as possible in 20 minutes: 5 Pull ups 10 Push ups 15 Squats — Muscle ja power klo 14 Back squat 1 RM Bootcamp klo 10 / 13 On ramp klo 9 Hard routine klo...