Treeningukava/ WOD

JAANIPÄEVA ERI KELL 10.00

• Kohtume Emajõe laululava poolses rannas

BOX BRIEF

PÜHADEAEGNE TRENNIGRAAFIK

• 22. juunil toimuvad CrossFit klassid kell algusega 12.00, 16.30 ja 17.30. Gymnastics toimub algusega kell 18.00
• 23. juuni 10.00 Jaanipäeva Eri – koht selgumisel
• 24. juunil box suletud
• 25. juunist tavagraafik

WOD

FOR QUALITY

15 Minutes Handstand/Handstand Push Ups Practice

FOR TIME

15 Strict Handstand Push-ups
30 Goblet Squats 24/16 kg
60 Sit Ups
10 Walks to Handstand
60 Sit Ups
30 Goblet Squats 24/16 kg
15 Strict Handstand Push-ups

LAUPÄEV ON TRENNIPÄEV

Näeme kell 10.00 ja 11.00 boxis!

HEAVY DAY

Thruster
3-3-3-3-3-3

WOD

FOR TIME
75 Push Ups
150 Air Squats
use for work Tabata Intervalls (0:20 on/0:10 off)

WOD

NICOLE
AMRAP in 20 minutes
400 meter Run
Max Pull-Ups

WOD

AMRAP 5
Buy in Row 500 mtr
12 Cleans 40/25 kg
10 Burpees over BB
Rest 5

AMRAP 5
Buy in Row 500 mtr
9 Cleans 50/35 kg
10 Burpees over BB
Rest 5

AMRAP 5
Buy in Row 500 mtr
6 Cleans 60/45 kg
10 Burpees over BB

FOR QUALITY

20 Minutes to Practice Handstands

WOD

5 Rounds for Time
16 Weighted Sit Ups 15/10 kg DB
8 KB OVH Walking Lunges Right Hand 24/16 kg
8 KB OVH Walking Lunges Left Hand 24/16 kg

BENCHMARK DAY

Fight Gone Bad
Three rounds of:
Wall-ball, 9/6 kg ball, 3.05cm target (Reps)
Sumo deadlift high-pull, 35/25kg (Reps)
Box Jump, 60/50cm box (Reps)
Push-press, 35/25kg (Reps)
Row (Calories)
1 Min rest between rounds

last time performed: 26.02.20

Laupäevased tunnid toimuvad väljas kogunemine 10.00; 11.00 boxis.

WOD

5 Rounds for Time
10 pull-ups
10 push presses
200 Mtr Run
Barbell: 50/30 kg