Treeningukava/ WOD

For distance:
30:00 on any machine

WOD

3 rounds for time with a partner:
30 toes-to-bars, non-working partner holds a handstand against a wall
45 wall-ball shots (6/9 kg) (2.7/3 m), non-working partner hangs from the pull-up bar
60 overhead med-ball lunges, non-working partner holds a side-plank
– Athletes may switch as needed on each movement, but their partner must be holding before any reps can be accumulated.

WOD

10.00 SÕBRAPÄEVA ERI

11. 30 HYROX

WOD

4 sets for max reps:
On a 3:00 clock:
400/500-m row
Max double-DB box step-overs (15/22.5 kg) (51/51 cm)
– Rest 3:00 between sets.

WOD

EMOM 20:
Min. 1 | Max strict pull-ups
Min. 2 | Max strict ring dips
Min. 3 | Max AbMat sit-ups
Min. 4 | Rest

WOD

For time:
1500-m row
3:00 rest
1000-m row
2:00 rest
500-m row
1:00 rest
250-m row

WOD

Open 20.2

AMRAP 20 minutes:
4 DB thrusters (15/22.5 kg)
6 toes-to-bars
24 double-unders
– Use two dumbbells.

WOD

10 rounds for time with a partner:
16/20-cal row
20 single-arm DB cleans (15/22.5 kg)
– Partners alternate full rounds.

Boxis treeninguid ei toimu.

10.00 Pikem kõnnitreening koos ülfüüsilise lisaga Tartu linnas koos Sillega. Kogunemine boxis.

12.00 Eesti CrossFit boxide tõstmise meistrivõistlused meil boxis. Tule kaasa elama!