Tie a five-pound plate to hang an honest 18″ above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

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Mobility WOD

Salin huuliveikko, Tuomas astui avioon. Koutsi mukana juhlissa.

(Start with 50 % of  1 rep max,  increase weight 5 % every 4 min.)

This is skill work ! Focus on correct postures and fast 3rd pull (pulling under).

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Max height Vertical Jump ( 5 attempts)

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21-15-9

• Sumo Dealift Highpull (95/65)

• Lateral Burpees (Lateral Burpees should be done over the DL bar)

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Mobility WOD

Naisten illan vahvat naiset.

Harjoitukset tänään pe poikkeuksellisesti vain klo 15.00 ja 16.00 !

Klo 18.00 alkaen salin kissat viettävät naisten iltaa.

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20-18-16-14-12-10
•   Kettlebell Swings (2 pood/1,5 pood)
•   Box Jumps (60cm / 50cm)

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Mobility WOD

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For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.

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Mobility WOD

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Push Jerk 3 x 2

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12 min. AMRAP:
5 deadlifts (315 / 205 lbs)
Run 100m
10 pistols alternating legs
Run 100m

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Mobility WOD

“Työ tekijänsä palkitsee”. Sitkeä harjoittelu ja eka Muscle-Up. Hyvä Juho !

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HUAMIO !!

Tästä eteenpäin salilla pidetään tunteja joka päivä. Lepopäivinä on mahdollisuus tehdä edelliseltä sykliltä väliin jääneitä harjoituksia, lihashuoltoa, sekä taito-ja voimaharjoituksia. Aamujen Open Gym aikoja ei toistaiseksi pidetä.

Viikkokalenteri.

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Muistakaa:  Mobility WOD

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Pull-Ups, 2 x max reps

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Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
30 Squat Snatches, 75 /45 pound (movement initiates with barbell below the knees)

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Mobility WOD

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“Coe”

10 rounds for time of:
10  Thrusters 95/65 lbs
10 Ring push-ups

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Mobility WOD

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Expensive?

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“Death By 10 Meters”
Set up two cones 10 meters apart. Start a running clock. During the first minute, run 10 meters once. At the second minute run 10 meters twice. At third , run it three times. Continue adding a 10 meter run every minute until you cannot finish the runs within the minute.  Reach down and touch the 10 meter marks when changing directions….
Go at least 15 min. (Start from one ten meter run again)

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“Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and more powerful. It’s too much to mobilize everything, all the time, everyday. Start somewhere. The Mobility Wod should take you four to 10 minutes to complete. Do it everyday. Remember the areas that feel like a Shaman’s Blow.”    Mobility WOD