2014
04.15

Keskiviikko 16.4.2014

2-pos Snatch(on the knee, floor)

Skills:

Snatch pulls sets of 2-3 (moderate weight)

12-9-6 reps of:

  • Muscle snatch (clean grip). Use 40% of your 1RM snatch.
  • Strict pull- up
  • Broad jump

Time is not an element on this wod. Just try to rest as little as possible. Focus on quality of the movements.

Pääsiäisajan aikakatauluja!!

Pe 18.4 Sali kiinni
La 19.4 Normaali aikataulu, poikkeuksena Foundations-tunti klo 12-13 eli: WOD klo 10 ja 11, Foundations klo 12-13 , Open doors 13-15 ja WOD klo 15-16. Su 20.4 Wod klo 12 ja klo 13

Ma 21.4  Open-Gym klo 11-14. Muuten kiinni!

 

2014
04.14

Tiistai 15.4.2014

Lepo!

2014
04.13

Maanantai 14.4.2014

Deadlift 3×3 (Advanced athletes use variations, sumo,snatch deadlift)

Deadlift 1 x max reps bodyweight

5 x 3 boxjump (100 / 80 cm)

For Time:

  • 10 – 20 – 30 – 40 – 50 Kettlebell Swing 24/16 kg
  • 10 – 20 – 30 – 40 – 50 Double unders

Advanced athletes: For time  5-10-15-20-25

  • GHD sit-ups
  • Kettlebell swing 32/24 kg

2014
04.12

Sunnuntai 13.4.2014

Press 3×3

For quality and minimum rest:

  • 5 minutes Handstand or Handstand walk
  • 4 minutes Strict Muscle-up/C2B/Pull-up
  • 3 minutes Plank hold 
  • 2 minutes Supine ring-row 
  • 1 minute L-sit 

No rest between exercises.

Huom!

Muistakaa Mobility-WOD klo 14-15

2014
04.11

Lauantai 12.4.2014

“Small”

3 Rounds for time of:

  • Row 1000 meters
  • 50 Burpees 
  • 50 Box jumps, 24″ box
  • Run 800 meters

 

2014
04.10

Perjantai 11.4.2014

Lepo!

2014
04.09

Torstai 10.4.2014

Front Squat 3×5

Heavy Clean pulls

5 Rounds for time:

  • 6 Hang Squat cleans (moderate weight)
  • 12 Kettlebell swings (heavy, eye level)

2014
04.08

Keskiviikko 9.4.2014

Ring skills

12 min Amrap:

  • 6 Shoulder to overhead (2/3 of 1 RM push jerk)
  • 1 Rope climb
  • 25 DU

2014
04.07

Tiistai 8.4.2014

Huom!

Open doors aamulla Klo 6.30-10.00!!!

Power snatch 3×3

Snatch balance, sets of 2-3 (moderate weight)

In 4 minutes:

  • 400 m run
  • and rest of the time T2B

Rest 90 sec.

In 4 minutes:

  • 400 m Run
  • and rest of the time Run with sled (25 m back and forth)

2014
04.06

Maanantai 7.4.2014

Lepo!