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WOD

3 Rounds of
AMRAP 4
Cash In: 20/15 cal Assault Bike
3-6-9-12-…
DB Cleans 22,5/15 kg
Push ups
Rest 4 Minutes

HEAVY DAY

Back Squat
3-3-3-3-3

WOD

Row’d Royalty 18.1

1000m Row, 2:00 Minute Rest
750m Row, 1:00 Minute Rest
500m Row, 0:30 Second Rest
250m Row

Score: Total Rowing Time without the Rests

WOD

5 Rounds for Time
9 Snatches 40/25 kg
12 Toes to Bar
15 Wallballs 9/6 kg

Laupäevale kohaselt leiad sa WOD kell 10.00 boxis tahvlilt!

BENCHMARK DAY

Barbara
5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 minutes Rest

Estimated Times for “Barbara”
– Beginner: 50+ minutes
– Intermediate: 40-49 minutes
– Advanced: 30-39 minutes
– Elite: <29 minutes

last time performed 24.01.20

WOD

AMRAP 8
8 Hang Cleans 60/40 kg
8 Burpee Box Jump Overs

WOD

FOR TIME
50 Box Step Ups with one DB
100 DB Snatches 22,5/15 kg
200 Double Unders
400 mtr Run/500 mtr Row

WOD

E3OM for 24 Minutes
2 Rope Climbs
max AB cal in 20 seconds

BOX BRIEF

17. september on Benchmark Day, kavas Barbara

WOD

Isabel
30 Snatches for Time 61/40 kg

Grace
30 Clean ja Jerks for Time  61/40 kg