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FOR LOAD AND QUALITY

Overhead Squat
3-3-3-3-3

FOR TIME

30 Handstand Push Ups ADV: Strict

WOD

On a 20-minute clock, 4 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

WOD

7 Rounds for Time
7 Strict Ring Dips
7 Strict Pull Ups ADV: Strict C2B

WOD

Half of Andi
For time:
50 hang power snatches
50 push presses
50 sumo deadlift high pulls
50 front squats
♀ 20 kg ♂ 30 kg

WOD

5 rounds for time of:
1 rope climb
12 toes-to-bars
1 rope climb
10 Snatches 40/25 kg

HEAVY DAY

FOR LOAD AND QUALITY
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

WOD

5 rounds for time of:
50 double-unders
15 box jumps
2 shuttle sprints (3 mtr, 6 mtr, 9 mtr)
Rest 2 minutes

BOX BRIEF

Sõudeklassid kolmapäeval

• 18.00 BASIC ROWING
• 19.00 ROWING

WOD

AMRAP 15:
1 Power Clean 60/45 kg
1 Front Squat
7 Knees to Elbows
2 Power Cleans
2 Front Squats
7 Knees to Elbows
3 Power Cleans
3 Front Squats
7 Knees to Elbows

…..

Add 1 Rep to Barbell Each Round

KLASSID TOIMUVAD ALGUSEGA 9.30; 10.30; 11.30

WOD leiad boxis tahvlilt!

WOD

Cindy
AMRAP in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

Last time performed 21.08.19