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OPEN GYM 17.00-19.00

Ühel päeval nädalas ei pane me WOD-d üles.

Pead kohale tulema ja end üllatada laskma

Näeme laupäeval kell 10.00

WOD

AMRAP 20

Complete as many rounds as possible in 20 minutes of:
5 power snatches
7 toes-to-bars
9 box jumps
♀ 30 kg., M box
♂ 50 kg, L box

HEAVY DAY

Front Squat
5-3-2-2-1-1-1-1-1

WOD

AMRAP 7
5 Front Squats with 50% from todays 1 RM
25 Double Unders

WOD

5 rounds for time of:
5 shoulder presses
10 push presses
15 push jerks
♀ 25 kg ♂ 40 kg

WOD

Buy-In: 1000/750 m Row
5 Rounds:
10 Alternating Dumbbell Power Snatches 22,5/15 kg
10 Box Step-ups with single DB
Cash Out: 50 Burpees

BENCHMARK DAY

Tabata this
With a Running Clock in 24 minutes
Tabata Row
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
1 minute Rest between each Tabata

last time performed 24.09.2019

WOD

Power Clean

2-2-2-2-2-2-2

Freestyle Elizabeth

Perform for Time in free Order

45 Cleans 60/40 kg you choose between Power or Squat version

45 Ring Dips

WOD

Complete as many rounds as possible in 15 minutes of:
5 strict toes-to-bars
10 weighted DB Sit Ups
15 hip extensions
if GHD not free perform good mornings with barbell

WOD

On the 5:00 x 4 Rounds:
15 Sumo Deadlift High Pulls (35/20 kg)
20 Alternating Jumping Lunges
25 Wallballs 9/6 kg
50 Double Unders