Treeningukava/ WOD

10.00 TIIMIKAS

13.30 CrossFit Weightlifting

WOD

BENCHMARK
JACK
AMRAP in 20 minutes
10 Push Presses (50/35 kg)
10 Kettlebell Swings (24/16 kg)
10 Box Jumps (L/M)

WOD

Tabata Double Unders
Tabata L-Sit
Tabata Pull Ups
Tabata Sit Up
Tabata Lunge

No rest between Exercises

WOD

5 rounds for time of:
20 wall-ball shots
10 deadlifts
♀ 6 kg ball, 70 kg barbell
♂ 9 kg ball, 100 kg barbell

WOD

3 rounds for time of:
Bike 1000 mtr/ Ski 400 Mtr
21 burpees
Row 500 Mtr

WOD

27-21-15 reps for time of:
Back squats
Handstand push-ups
♀ 40 kg ♂ 60 kg

WOD

3 rounds for time of:
100 double-unders
50 dumbbell snatches
25 pull-ups
♀ 15 kg DBs ♂ 22,5 kg DB-s

HEAVY DAY

Push press

3-3-3-3-3-3-3 reps

WOD

4 Rounds of AMRAP 3
18/14 cal Assault Bike
10 Hang Power Snatches 30/20 kg
max Wallballs 9/6 kg
Rest 3