Triatlonistit lauantaina aloittamassa ONRAMP 026 kurssia! Olitko paikalla? Merkitse itsesi kuvaan ja kommentoi!

Gymnastic WOD 6.10.2013 klo 14
Warmup
– 5 burpees
– 5 K2E left / right
– 10 mountain climbers
– 5+5 walking lunges
3 rounds

Mobility
– croko walk

Skills
– hanging leg raise to lever
– spiderman, under the fence push ups
– archee pullups

Strength
ME for reps
– single leg boxjumps (or air)
– hanging wipers
– superman pushups

WOD
5 under the fence push ups
5+5 pistols
5+5 archee pullups
5+5 spiderman push ups
5+5 jumping lunges
5+5 oneleg burpees left+ right
3 rounds

EAZY WOD
5 under the fence push ups
5+5 pistols (with support or 10 airsquats)
10 rubberband pullups
10 box push ups
5+5 walking lunges
10 burpees
2-3 rounds
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Muista kaveri WOD 13-16vuotiaille tänään klo 15 YOUTH kurssilla!
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Tekniikka tunti 6.10.2013 klo 16
warmup
row 1000m

mobility
bar mobility circuit

skills
hang power clean from the hip – knee – ground
hang squat clean from the hip – knee – ground

speed
over the box jumps
back squat jumps
– 3 rep up to squat clean max

5 sprints 75% – varpaillaan, kantapeppuun, polvet ylös, pitkiä askelia, rullaavat vedot
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Muista MOBILITY tunti klo 17!!