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WOD


WOD for Sunday, Apr 24, 2016

23rd huhtikuu

Gymnastics

voimistelua

5 sets:

10m KB OHWL,
1-2min rest,
5 Deadlift,
1-2min rest

Box jump

5×5, high box.… Lue lisää


WOD for Saturday, Apr 23, 2016

22nd huhtikuu

Weightlifting class

Working with the snatch… Lue lisää


WOD for Friday, Apr 22, 2016

21st huhtikuu

3x4min AMRAP, 3min rest between sets:

1) 5 Thruster + 5 Bar over Burpee
2) 6 Hang Power Clean + 6 Front Squat
3) 7 Deadlift + 7 Push-Up.
Add 5-10kg to every AMRAP.
Lue lisää


WOD for Thursday, Apr 21, 2016

20th huhtikuu

Push jerk 3×3

Push jerk 3×3

Lets run!

5 rounds:
Run around the box,
8 STOH (60/40kg)

Mobility

Mobility class at 17:00
Lue lisää


WOD for Wednesday, Apr 20, 2016

19th huhtikuu

Power clean 5×1

five sets of one rep

Power clean on every 30 sec

Every 30sec for 10min:
Power Clean @70-80%

immediately after emom:

3min AMRAP:
Power Clean (use same weight)
Lue lisää


WOD for Tuesday, Apr 19, 2016

18th huhtikuu

Back Squat 4/12:

4*6-8 @ 70-80%, tempo 4010, 2min rest.

Supersets:

3*10-12 KB/DB Press (Tempo 3110) + Banded pull aparts
Lue lisää


WOD for Monday, Apr 18, 2016

17th huhtikuu

Helen

3 rounds for time:
* run 400m
* 21 kettlebell swings (55lb/24kg)
* 12 pull-ups

3-5 Supersets:

10-20 Hollow Rock,
10+10 Lateral KB bend… Lue lisää