Treeningukava/ WOD

BENCHMARK DAY

10 k RUN in Tähtvere Park at 10.00

HEAVY DAY

5 Sets For Load:
5 Push Press

WOD

5 Rounds For Time:
500 m Row
3 Rope Climbs (15-ft.)

ADV:
5 Rounds For Time:
500 m Row (400 mtr run kui ilm ok ja tõstjaid ei külmeta)
1 Legless Rope Climb
(15-ft.)
3 Rope Climbs (15-ft.)

WOD

AMRAP 12:
2 Power Snatches (50/35 kg)
4 Power Cleans
60 Double Unders
ADV: 60/40 kg

WOD

For Time:
5 Muscle-ups
100 Air Squats
5 Muscle-ups
100/75 Calorie Row

ADV:
10 Muscle-ups
100 Air Squats
10 Muscle-ups
100/75 Calorie Row

Benchamark Day

FRAN

FRAN
For Time:
21-15-9
Thrusters (43/29 kg)
Pull-ups