Treeningukava/ WOD

HEAVY DAY

FOR LOAD AND QUALITY
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

WOD

5 rounds for time of:
50 double-unders
15 box jumps
2 shuttle sprints (3 mtr, 6 mtr, 9 mtr)
Rest 2 minutes

BOX BRIEF

Sõudeklassid kolmapäeval

• 18.00 BASIC ROWING
• 19.00 ROWING

WOD

AMRAP 15:
1 Power Clean 60/45 kg
1 Front Squat
7 Knees to Elbows
2 Power Cleans
2 Front Squats
7 Knees to Elbows
3 Power Cleans
3 Front Squats
7 Knees to Elbows

…..

Add 1 Rep to Barbell Each Round

KLASSID TOIMUVAD ALGUSEGA 9.30; 10.30; 11.30

WOD leiad boxis tahvlilt!

WOD

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

Last time performed 21.08.19

WOD

For time:
Row 750 meters
20 Hang power Cleans
Row 500 meters
15 Hang Power Cleans
Row 250 meters
10 Hang Power Cleans
Row 100 meters
5 Hang Power Cleans
♀ 30 kg. ♂45 kg ADV: 45/60 kg

HEAVY DAY

Bulid up heavy 3 rep Deadlift

WOD

AMRAP 8
5 Deadlifts
30 Double Unders
your score is the weight lifted in 8 Minutes

WOD

Ellen
3 rounds for time of:
20 burpees
21 dumbbell snatches
12 dumbbell thrusters
Use a single dumbbell on the snatches and a pair for the thrusters.
♀ 15kg DBs ♂ 22,5 kg DBs

WOD

4 Rounds
8 Strict Pull Ups
8 Kipping Pull Ups
18 Box Jumps
15 Toes to Bar
18/12 cal Row
Rest 3 Minutes between Rounds

LAUPÄEVAL KOHTUME BOXIS KELL 9.30; 10.30; 11.30