Laupäeval 18. juulil teeme trenni Lodjakoja poolse Emajõe ranna tagumises osas.
Toimub üks klass algusega kell 10.00 Kõik mahuvad. Wod-s sees ujumine! Vesi testitud +20.
Kes ei soovi ujuda saab asendusharjutuse, mis aga ei ole kindlasti nii põnev ja mõjus kui lasta end jõel allavoolu kanda 🙂
Rega end Mindbodys
KELLY
5 Rounds For Time
400 meter Run
30 Box Jumps (L/M in)
30 Wall Ball Shots (9/6 kg)
Overhead Squat
3-3-3-3-3
AMRAP 6
3-6-9-12-… Etc
OVH Squats 45/30 kg
Pull Ups
3 X AMRAP 4
9 Deadlifts
7 Hang Power Cleans
5 Burpees
Rest 4 Minutes
Men 50/60/70 kg
Women 35/45/55 kg
Start where you left off
For Time
500 mtr Row
21 Ring Dips
750 mtr Row
15 Ring Dips
1000 mtr Row
9 Ring Dips
5 rounds for time of:
15 double DB thrusters
30 sit ups ADV: 20 ghd sit ups
♀ 2 x 10 kg. ♂ 2 x 15 kg
Complete as much as possible in 20 minutes of:
5 Strict Pull Ups
10 Burpees to target
15 Wallballs 9/6 kg
10 Strict Pull Ups
15 Burpees to target
20 Wallballs
15 Strict Pull Ups
20 Burpees to target
25 Wallballs
…. ad every Round 5 Reps to each exercise
Every 8 Minutes for 24 Minutes
Row 1000 mtr
AMRAP 12
10 Box Jump Overs L/M
10 Toes to Bar
10 DB snatches from Ground 22,5/15 kg
Strict Pull-ups
Max Unbroken Set
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep