Lauantai 27.10.2012

WOD

Deadlift 3×5
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Prowler push 10x25m
Use heavy weight and go as fast as you can. Rest as needed.
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Kahvakuulatekniikkaseminaarin takia poikkeusaikataulu. Vain WOD ainoastaan klo 1100.
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Muita poikkeuksia:
Aamutreenejä EI keskiviikkona 7.11., maanantaina 12.11. ja keskiviikkona 14.11.

Perjantai 26.10.2012

WOD

Push-Press 3×5
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”Nicole”
20min AMRAP:
Run 400m
Max reps pull-ups

Note the number of pull-ups for each round
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Huomio! Lauantaina Kukka Laakson kahvakuulatekniikkaleiri, joka alkaa klo 1200. Tästä johtuen Lauantaina WOD ainoastaan 1100.
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Torstai 25.10.2012

WOD

2 Power Cleans + 2 Ft.Squats + 2 Jerks x 5
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”Elizabeth”
21-15-9 for time of
Squat Clean 135/95lbs
Ring Dip
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Keskiviikko 24.10.2012

Lepo
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Tiistai 23.10.2012

WOD

OHS 3×1
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Good Morning 3 x 10
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12 min AMRAP:
20 Box Jumps 24/20”
10 Overhead lunges Left Hand 1.5/1p
10 Overhead lunges Right Hand
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Maanantai 22.10.2012

WOD

Handstand progressions/ walking handstand
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”Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
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Sunnuntai 21.10.2012

WOD

Snatch 1rm
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Snatch balance 3 x 3
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15-12-9
Muscle snatch (clean grip). Use 40% of 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.
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Open-Gym 1100-1400
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[vimeo http://www.vimeo.com/51670934 w=398&h=224]

Lauantai 20.10.2012

Lepo
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Technique 1000
Open-Gym 1100-1300

Perjantai 19.10.2012

WOD

Back Squat 3 x 1
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3 rounds for time:
10 Chest to bar pull-ups
10 Front squat (use 75% of 1RM)
10 Burpees
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Torstai 18.10.2012

WOD

Floor Press 3 x 1
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Complete 5 rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups

Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings – one pair hung app. 8′ off the ground and the second 4″ off the ground. Time is not an element on this wod.
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Miksi tarvitset painonnostokengät

Keskiviikko 17.10.2012

WOD

Clean & Jerk 1rm
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3 rounds:
In 2 minutes, perform:
10 Thrusters 135/95lbs, then as many pull-ups as possible
rest 1 minute
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Tiistai 16.10.2012

Lepo
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Maanantai 15.10.2012

WOD

OHS 3 x 3
Good Morning 3 x 10
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3 rounds for time:
10 Box Jumps 30/24
20 KB Swings 2/1.5p
30 Double Unders
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Sunnuntai 14.10.2012

WOD

Find your 1rm Turkish Get-Up for both hands
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20 min AMRAP
30 sec handstand hold
30 sec squat hold
30 sec L-sit hold
30 sec chin over bar hold
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Open-Gym 1100-1400

Lauantai 13.10.2012

WOD

Power Snatch 5 x 3
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For Time:
5-4-3-2-1
Bear Complex
Muscle-Up
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