Treeningukava/ WOD

WOD

HEAVY DAY
Push Jerk
3-3-3-3-3-3

3 Rounds for Time
30 Shuttle Runs
Chin over the Bar Hold for half of your running time ADV: full running time

WOD

AMRAP 12
30 Slamballs
60 Double Unders

BENCHMARK DAY

Elizabeth
21-15-9 Reps For Time
Squat Cleans (61/43 kg)
Ring Dips

Good Times for “Elizabeth”
– Beginner: 11-14 minutes
– Intermediate: 8-10 minutes
– Advanced: 5-7 minutes
– Elite: <4 minutes

HEAVY DAY

Back Squat
5-5-5-5-5
perform after every Set 1-2 legless Rope Climbs

WOD

3 rounds for time of:
30-m lunge in AFSAP
1 burpee per lunge step taken

WOD

AMRAP4
20 Shuttle Runs
20 Hang Cleans 40/25
REST 4
AMRAP4
14 Shuttle Runs
14 Hang Cleans 50/35
REST 4
AMRAP4
8 Shuttle Runs
8 Hang Cleans 60/45

WOD

5 rounds for time of:
15 HSPU
18/12 cal Row

WOD

Open 17.1
For time:
10 dumbbell snatches 22,5/15 kg
15 burpee box jump-overs L/M
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

BENCHMARK DAY

Jackie
FOR TIME
1000 m Row
50 Thrusters 20/15 kg
30 Pull Ups

last time performed 30.08.2019

Aasta esimest nädalavahetust alusta trenniga – näeme kell 10.00 boxis

WOD

JOKER
For Time
1-2-3-4-5-6-7-8-9-10 reps of:
Toes-to-Bars
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (100/65 kg)