WOD tiistai 27.7.2021

WOD tiistai klo 9.30, 17, 18 A. shoulder press 6 x 6 B. strict pull ups 6 x RPE 8 – New set every 90 s, alternate movements, @ RPE 8 – Mobility: 3 sets: 5+5 KB windmill 5+5 world’s greatest stretch 5 hips down push ups – Slow and controlled!...

WOD maanantai 26.7.2021

WOD maanantai klo 7, 9.30, 16, 17 ja 18 Front squat 6 x 4 – Rest to full recovery, @ RPE 8 – EMOM x 9 minutes: 1) 12 jumping lunges + max effort burpees 2) 10 v-ups + max effort double unders 3) rest —– Muscle ja power klo 11 / 19 Kehonhuolto...

WOD sunnuntai 25.7.2021

Endurance sunnuntai klo 12 3 rounds: 1,2 km hill trail run 9 wall walks 90 double unders 40 min timecap. — Muscle ja power klo 13 Eazy klo 11 Kehonhuolto klo 14 Juoksukoulu klo 11.30

WOD lauantai 24.7.2021

WOD lauantai klo 11: 30 min for consistency: 800 m run 15-30 s supinated C2B hold 10 m seal walk 20 arch rocks – rest 60 s between rounds- — Muscle ja power (powerlift) klo 12 Bootcamp klo 10 Hard routine klo...

WOD perjantai 23.7.2021

WOD perjantai klo 7, 9.30, ja 17 Deficit weadlift 5 x 4 – Rest to full recovery, @ RPE 7 – 3 rounds, faster each round: 10 KB swings 36/28 kg 15/12 cal row 15 HSPU – Alternate full rounds with a partner- —– Muscle ja power klo 11 / 18...

WOD torstai 22.7.2021

Endurance torstai klo 8.30, 17 ja 18 Varied intervals x 4 sets: 800 m run 12 DB power cleans 35/25 lbs 15 wall balls 9/6 kg 18 push ups 90 s rest Change the order of movements for every set. ——- Muscle ja power (core) klo 9.30 / 16 / 17.30 Kehonhuolto klo...