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WOD

Back to back AMRAPs

AMRAP 5
15/12 cal Row
12 KB Swings 24/16 kg
AMRAP 5
15/12 cal Row
10 Toes to Bar
AMRAP 5
15/12 cal Row
8 Ring Dips

TASUTA PROOVITREENINGUTE PÄEV

WOD

AMRAP 12
5 Burpees over DB
10 Goblet Squats 15/10 kg
10 Seated Shoulder Presses 15/10 kg
10 Walking Lunges w Med Ball
35 Single Unders/DU-s

WOD

5 rounds, each for time of:
Run 400 meters
15 Clean and Jerks
Rest 3 minutes between rounds.
♀ 25 kg. ♂ 40 kg.

HEAVY DAY

Back Squat

Find your 20 rep max

FOR LOAD

Zercher squat 2-2-2-2-2-2-2-2-2-2 reps

WOD

For time: L-Sit, 1:30*

*Every time you break complete: Run, 200 m

KELL 11.00 TAASISESEISVUMISPÄEVA ERI BOXIS!

• rega end Mindbodys

HEAD TAASISESEISVUMISPÄEVA!

WOD

Nate
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)

WOD

Complete as many rounds as possible in 10 minutes of:
8 squat snatches 40/25 kg
32 Double Unders

FOR LOAD

Deadlift : 3-3-2-2-1-1-1

WOD

Row 2,000/1,600 Meters for Time*
*EMOM
Death by Burpees

BENCHMARK DAY

Eva
5 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups
Men: 32-kg kettlebell
Women: 24 kg kettlebell

BOX BRIEF

10.000 mtr. jooks toimub 29. augustil kell 10.00 Toimumise koht veel selgub.