WOD

AMRAP 15
21 Mtr Walking Lunges
2 Rope Climbs
12 alternating KB Snatches from Ground 24/16 kg

SÜNNIPÄEVA PUHUL PÜHENDAS MIHKEL MEILE JÄRGNEVA WOD !!!!!

AMRAP 25
25 cal row
25 toes to bar
25 burpees
25 wallballs 9/6 kg

PALJU ÕNNE SULLE MIHKEL !!!!!

BENCHMARK DAY

DIANE
21-15-9 Reps For Time
Deadlifts (102/70 kg)
Handstand Push-Ups

Good Times for “Diane”
– Beginner: 10-14 minutes
– Intermediate: 6-9 minutes
– Advanced: 5-6 minutes
– Elite: <4 minutes

HEAVY DAY

Build Up to Heavy 3 rep Thruster

WOD

“Freestyle Fran”
Perform for Time in free Order
45 Thrusters 43/29 kg
45 Pull Ups

OPEN GYM 1700-1900

WOD

nagu ikka laupäeviti – ÜLLATUS – ole valmis kõigeks – alustame kell 10.00

WOD

AMRAP in 15 Minutes
120/80 cal Row
60 KB Snatches from Hang 24/16 kg
30 Strict Ring Dips

WOD

4 Rounds for Time

80 Double Unders
14 Mtr front rack Lunges w 2 DB-s 15/10 kg
25/20/15/10 Toes to Bar
14 Mtr front rack Lunges w 2 DB-s 15/10 kg

BENCHMARK DAY

Fight Gone Bad
3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (9/6 kg)
1 minute Sumo Deadlift High-Pulls (35/25 kg)
1 minute Box Jumps (L/M)
1 minute Push Press (35/25 kg)
1 minute Row (calories)
1 minute Rest

last time performed 18.11.19

FOR QUALITY

Build up to heavy 3 rep Deadlift

WOD

12-9-6 reps for time of:
Deadlifts
Bar muscle-ups
♀ 80 kg ♂ 120 kg