Treeningukava/ WOD

WOD

5 Rounds of
AMRAP 2
15 GHD Sit Ups
10 Power Snatches 40/25 kg
Max calories on Assault Bike
Rest 4

WOD

50-35-20 reps for time of:
Wall balls
Pull-ups
♀ 6 kg ball
♂ 9 kg ball

16.00 CrossFit klass

17.00-19.00 Open Gym

Laupäeval boxis võistlused: tavaklasse ja open gymi ei toimu

WOD

In 15 minutes, complete as much as possible of:
1 Deadlift
2 Burpee Box Jumps
2 Deadlifts
4 Burpee Box Jumps
3 Deadlifts
6 Burpee Box Jumps
4 Deadlifts
8 Burpee Box Jumps
Etc.
♀ 80 kg ♂ 120 kg

WOD

Workout 19.3
For time:
60 mtr dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
60 mtr handstand walk
22,5/15 kg. dumbbell, L box 
Time cap: 10 minutes

BENCHMARK DAY

Cindy
AMRAP in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

WOD

Complete as many rounds as possible in 10 minutes of:
3 overhead squats
30 double-unders
6 overhead squats
30 double-unders
9 overhead squats
30 double-unders
Etc.
♀ 35 kg lb ♂ 50 kg