Treeni kokonaan ulkona!

3 Rounds for time
Run 800m
30 KB hang clean + jerk
30 goblet squat

Scaled WOD
3 Rounds for time
Run/walk 400m
20 KB hang clean + jerk
20 goblet squat

Maaliskuun SpessuWodina kuntonyrkkeilyä Mira Ilmoniemen johdolla!

wodit klo 15 ja 16

ei mobbailua

For Time
Buy-In:
800m Run/1000m Row/1000m Ski/2000m C2Bike

Then 5 rounds
5 Burpees
10 Wall Ball Shots
15 cal Ergo
20 front rack walking lunges w/wall ball
25 Sit-Ups
3 rounds run (käytävässä)

Cash-Out:
800m Run/1000m Row/1000m Ski/2000m C2Bike

Scaled WOD
For Time
Buy-In:
400m Run/500m Row/500m Ski/1000m C2Bike

Then 3 rounds
5 Burpees
10 Wall Ball Shots
15 cal Ergo
20 walking lunges
25 Sit-Ups
3 rounds run/walk (käytävässä)

Cash-Out:
400m Run/500m Row/500m Ski/1000m C2Bike

15min Amrap w/partner
5 Rounds (you go, I go)
partner A
3 Strict Pull up/Ring row
6 Burpee box jump over
9 KB swing

Partner B
2 Strict pull up/Ring row
4 Burpee box step over
6 Kb swing

After 5 rounds (A,B,A,B,A,B,A,B,A,B)
Rest of time Max Cal Ergo (you go, I go)

Tanjan juoksutreeni Keskuskentällä
– aloitus klo 12.00
– kesto 60-90min
– mahdollisuus juosta Cooperin testi, mutta ei pakollinen

Yksin, kaksin tai porukassa
noin 42km, noin 21km tai noin 10km

– omatoiminen alkulämmittely!

Tiimiwod

HEIKKI ID 60v JUHLAWOD
60min AMRAP
2-3 henkilön tiimit (you go, I go)

60cal Ergo
60 Push up
60 Wall Ball
60 Ring row
60 KB Swing

60cal Ergo
60 Hspu/pike push up
60 Front squat (20/30kg)
60 Pull up/Ring row
60 Hang power snatch (20/30kg)

60 cal Ergo
60 Push press (20/30kg)
60 OHS (20/30kg)
60 Toes to bar/sit up
60 DL (20/30kg)

60 cal Ergo
rest of time max reps BURPEES

SPESSUWOD
FOR TIME
400m Run
500m Ski/500m row/1000m c2Bike
400m Run
50 Push ups
400m Run
50 Ring rows
400m Run
50 Burpees
400m Run
500m Ski/500m row/1000m c2Bike (käytä eri laitetta kun alussa)
400m Run
150m Kettle Bells Farmers Carry.
400m Run
50 steps Sandbag walking Lunges
400m Run
50 Wall Balls.
– Time cap 45min

Scaled WOD
FOR TIME
150m Run
250m Ski/250m row/500m c2Bike
150m Run
25 Worm Push ups
150m Run
25 Ring rows
150m Run
25 Burpees
150m Run
250m Ski/250m row/500m c2Bike (käytä eri laitetta kun alussa)
150m Run
150m Kettle Bells Farmers Carry.
150m Run
25 steps walking Lunges
150m Run
25 Wall Balls.
– Time cap 45min

Open tunnit 8-14.30