Treeningukava/ WOD

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.

FIBONACCI FINAL
BENCHMARK
For time:
5-8-13:
Deficit handstand push-ups
Double-DB deadlifts (16/24 kg)
– Touch all 4 heads of the DBs to the floor.
Then…
27.1-m double-KB overhead walking lunge (16/24 kg)

WOD

AMRAP 10:
12 box jumps (L/XL)
3 rope climbs

WOD

3 rounds for time:
15 thrusters (30/45 kg)
400-m run

WOD

AMRAP 12:
12 deadlifts (45/70 kg)
12 bar-facing burpees

WOD

2007 GAMES EVENT 1

For time:
1000 meter row
then, 5 rounds:
25 pull-ups
7 push jerks (43/61 kg)

BENCHMARK DAY

LOREDO

6 rounds for time:
24 squats
24 push-ups
24 walking lunge steps
400-m run