Treeningukava/ WOD

WOD

3 rounds for time:
Run 800 m
30 m bear crawl
30 Russian KB swings (24/32 kg)

BENCHMARK DAY

TABATA SOMETHING ELSE

For reps:
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata air squats
– No rest between Tabatas; complete all four in 16:00.

WOD

CFG 2015 EVENT 5 – HEAVY DT

AMRAP 12:
12 deadlifts (65/93 kg)
9 hang power cleans
6 push jerks

HEAVY DAY

For load:
Every 2:00 for 10 sets:
1 snatch

WOD

AMRAP 8:
2 wall walks
4 box jump-overs (61/76 cm)

CFG 2009 EVENT 5

3 rounds for time:
30 wall-ball shots (6/9 kg)(2.7/3 m)
30 low hang squat snatches (20/35 kg)
– Each snatch begins from below the knee.

WOD

5 sets:
On a 2:00 clock:
:30 L-sit hold
10 burpees-to-target (12 in)
Max distance DB farmers carry (15/22.5 kg)
Rest for 1:00.
– Use two DBs.

WOD

For time:
400/500-m row
30 hang power cleans (45/60 kg)
400/500-m row

KLASSID BOXIS KELL 12.00 ja 16.30

WOD: ÜLLATUS 🙂

BOX BRIEF

Reedel toimuvad 12.00, 16.30 ja 17.30 klassid.

Laupäeval box suletud

WOD

AMRAP 5:
10 alternating single-leg squats
30 double-unders
15 pull-ups
AMRAP 5:
10 alternating single-leg squats
30 double-unders
12 chest-to-bar pull-ups
AMRAP 5:
10 alternating single-leg squats
30 double-unders
9 bar muscle-ups
– Rest 1:00 between AMRAPs.