WOD keskiviikko 15.9.2021

WOD keskiviikko klo 9.30, 16, 17 ja 18: 5 rounds: 2 min on / 1 min off: 10 single arm devil’s presses 50/35 lbs 12 wall balls 20/14 lbs Max reps of T2B Accessory: A. banded lateral walks 3 x 15+15 B. side plank hold 3 x 15+15 s – Rest 60 s between sets-...

WOD tiistai 14.9.2021

WOD tiistai klo 9.30, 16, 17, 18 Every 90 s for 10 lifts: 3-position snatch Front squat 3 x 4 – Rest to full recovery, @ RPE 8 – —– Muscle ja power klo 11 / 17.30 / 19 (powerlift) Bootcamp klo 8.30 / 18.30 / 19.30 Painonnosto klo 18.15...

WOD maanantai 13.9.2021

WOD maanantai klo 7, 9.30, 16, 17 ja 18 EMOM for 6 sets each: A. ring push ups B. chin ups – Alternate movements, RPE 7-8- 3 rounds for time: 20 DB snatches 20/15 cal row —– Muscle ja power klo 11 (startti) / 19 Kehonhuolto 10.30 Bootcamp klo 8.30 /...

WOD sunnuntai 12.9.2021

Endurance sunnuntai klo 12 ja 14 “Morrison” 50-40-30-20-10 reps for time: wall balls 9/6 kg box jumps (24/20”) kettlebell swings 24/16 kg — Muscle ja power klo 13 ja 15 (startti) Eazy klo 11 Kehonhuolto klo 16 On ramp klo 17 Painonnosto (tekniikka) klo...

WOD lauantai 11.9.2021

WOD lauantai klo 11: Every 90 s for 10 sets: Clean Deadlift 3 x 6 – Rest to full recovery, @ RPE 8- — Muscle ja power (powerlift) klo 12 Bootcamp klo 10 Hard routine klo 9.30 Eazy klo 13.30 On ramp klo...

WOD perjantai 10.9.2021

WOD perjantai klo 7, 9.30, ja 17 5 rounds with a partner, you go I go: 22/17 cal ski 12 Burpee box jumps 24/20’’ Core: Tabata V-up -then- Side plank rotations 3 x 10+10 —– Muscle ja power klo 11 / 18 (startti) Kehonhuolto 10.30 Bootcamp klo 8.30 / 16 Eazy...