04.01.2018

Perjantai

DSC_0160

Deadlift:
Find a hevy set of 6
*Then 2×6 90-95%

Wod:
3 Rounds
21 Cal Row
15 C2B
9 Power Clean 60/42,5kg
-New round every 5min

Lähdöt:
6.30/7.30/15.00/16.00/17.00/18.00

03.01.2018

Torstai

PC160508

Snatch:
5×3 Hang Squat Snatch

EMOM 10
A. 30s Bar facing Burpee
B. 30s Wall Ball

Mobility

Lähdöt:
Wod: 6.30/7.30/11.00/15.30/17.30/18.30
Mob: 16.30/19.30

02.01.2018

Keskiviikko

DSC_0124

Build to heavy set of:
Power Clean + Front Squat + Jerk

Rowing:
Row 60 Cal
-10min rest-
Amrap Calories in the time it took you to row 60 cals

Lähdöt:
6.30/7.30/11.00
15.30/16.30/17.30/18.30/19.30

01.01.2018

Tiistai

PC180557

Voima:
Back Squat heavy set of 4
*Then 3×4 90-95%

Strict Press 3×6
Weighted Pull Up 3×6

Lähdöt:
6.30/7.30/11.00
16.00/17.00/18.00/19.00

30.12.2017

Sunnuntai – Maanantai

P6100108

Sali kiinni 31.12-1.1!
Hyvää Uuttavuotta!

29.12.2017

Lauantai

P5170047

In teams of 3:

8 Rounds
2min Row
2min Amrap
*10 Pull Ups
*10 Box Jumps
2min Amrap
*Squat Clean & Jerk 85/55kg

Lähdöt:

10.00/11.30

28.12.2017

Perjantai

P6100239

Wod:
15min Amrap
15 Power Snatch 35/25kg
30 DU
15 Wall Ball
30 DU

Lähdöt:
6.30/7.30/15.00/16.00/17.00/18.00