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BENCHMARK DAY

KELLY

5 Rounds For Time
400 meter Run
30 Box Jumps (L/M)
30 Wall Ball Shots (9/6 KG)

WOD

On the Concept2 rower:
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:45/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible

WOD

For time:
30 strict muscle-ups

SC: AMRAP 15 strict muscle- ups

WOD

For time:
Run 1600 meters
21 cleans
15 thrusters
Row 800 meters
15 cleans
12 thrusters
Run 400 meters
9 cleans
9 thrusters
♀ 35 kg ♂ 50 kg

BOX BRIEF

NB Seoses erinevatel üritustel osalemistega ja puhkustega on sellel reedel toimumas vaid 7.00 ja 12.00 CrossFit klassid.Õhtuste tundide asemel toimib Open Gym, kus WOD + soojendus tahvlil. Kava on lihtsama ülesehitusega ning tutvustav video on reedeks valmis ja postitatud siseinfosse. Laupäeval box suletud – kui midagi muutub, anname teada! Pühapäeval toimib kõik tavapäraselt. Vabandame ebamugavuste pärast!

WOD

Complete as many rounds as possible in 12 minutes of:
3 weighted pull-ups
6 push-ups on dumbbells
9 dumbbell squats
♀ 10 kg DBs, use one for pull-ups
♂ 15kg DBs, use one for pull-ups

WOD

5 Rounds:
1 Minute AbMat Sit-ups
1 Minute Farmers Carry (10 Meters)
1 Minute Box Jumps (L/M)
1 Minute of Mountain Climbers (account one Leg)
1 Minute Step Back Lunges
1 Minute Rest

Farmers Carry: (22,5/15 kg)

WOD

5 Rounds:
15/12 Calorie Row
10 Burpees

Rest 5 Minutes

5 Rounds:
10 Power Cleans (60/45 kg)
10 Burpees

BOX BRIEF

28 juunil toimub üks tõsteklass kell 17.15

BENCHMARK DAY

NANCY

5 Rounds For Time
400 meter Run
15 Overhead Squats (43/29 kg)

WOD

5 Rounds For Reps [35 Minute Time Cap]:
400 Mtr Run
Max Unbroken Toes to Bar
400 Mtr Run
Max Unbroken DB Floor Press (22,5/15 kg)

BOX BRIEF

AANIDE INFO:
Kolmapäeval, 22.06 tavaline tunniplaan va. 19.30 tundi ei toimu.
23.06 kell 10.00 Jaanieri boxis
24.-25.06 box kinni.
26.06 kell 17.00 tavaklass + open gym.
Regamine ikka mindbodys.