Apr 242014
 

Mobility WOD:

  • 10 minutes: light row, run, ski or bike
  • 3 rounds, 30 sec on, 30 sec off
    • inchworm
    • box shoulder stretch
    • seal walk
  • shoulder raises 3×10 (with a stick)
  • arch to hollow swing on bar 3×5

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 Posted by at 19:06
Apr 232014
 

Zercher squat 3×5. Go heavy but no 5RM.

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5 rounds for quality and minimum rest:

  • 8 x good morning (different stances each round)
  • 10 x toes through rings
  • 12 x high box jump

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 Posted by at 19:57
Apr 192014
 

“Fight Gone Bad!

Three rounds of:

  • Wall-ball, 20 pound ball, 10 ft target (Reps)
  • Sumo deadlift high-pull, 75 pounds (Reps)
  • Box Jump, 20″ box (Reps)
  • Push-press, 75 pounds (Reps)
  • Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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 Posted by at 19:54
Apr 172014
 

Sali on tänään auki klo 10-13 Open Gym -periaatteella, eli tule silloin kun sinulle sopii. Päivän treeniksi suosittelemme penkkiä.

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Floor press / bench press 10×3. Narrow grip.

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 Posted by at 19:49
Apr 162014
 

Split jerk skills: 1-foot jerk, light weight

Split jerk 3×3. Go heavy but no fails.

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3 rounds for time:

  • 500m row
  • 12 x dumbbell thruster (heavy)
  • 12 x chest-to-bar chin-up

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 Posted by at 19:47
Apr 152014
 

2-position snatch (on the knee, floor)

Snatch pulls. Sets of 2-3 reps. Moderate weight.

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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.

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 Posted by at 19:43