Treeningukava/ WOD

WOD

“STRICT PRESS BIATHLON”
25 Strict Presses 50/35 kg
25 Strict Presses 40/25 kg
25 Strict Presses 30/15 kg
Every time you break you have a 200 m run penalty

WOD

5 2-minute rounds of:
18/12-cal. row
Max toes-to-bars
Rest 2 minutes

ADV: Strict TTB

Select a number of calories that will allow you about 60-75 seconds on the bar, and select a toes-to-bar variation that will allow you to perform at least 8-10 reps per interval.

WOD

AMRAP 12
10 Burpees
20 DB one Arm Thrusters 22,5/15 kg
30 Sit Ups
40 Slam Balls

FOTO: CrossFit Tartu esindus FitGamesi II etapil Tallinnas

PARTNER WOD

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run (together)
40 Devil Presses 15/10 kg
400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying heavy KBs at a time)
80 Wallballs (only one works, if Wallball touches the Ground perform 10 Syncro Burpees)

WOD

FOR TIME

5 Rope Climbs
20 KB Snatches from Hang 24/16 kg
30 Push Ups
40 Box Jumps XL/L
30 Push Ups
20 KB Snatches from Hang 24/16 kg
5 Rope Climbs

WOD

On a 15-minute clock, for max cal/total weight each round:
From 0:00-3:00, run 400 meters then row max calories
Rest 1 minute
From 4:00-7:00, run 400 meters then deadlift for max total weight
Rest 1 minute
From 8:00-11:00, run 400 meters then row for max calories
Rest 1 minute
From 12:00-15:00, run 400 meters then deadlift for max total weight

FOTO: Spring Madness 2019, Ain

WOD

FOR TIME
OVH Squats 25-20-15-10-5
Sit Ups 10-20-30-40-50
Pull ups 25-20-15-10-5

Men: 40 kg BB
Women: 25 kg BB

FOTO: EMV Tõstmises. Merit 1. koht 57/72 kg; Claudia 2. koht 51/65 kg

WOD

For max reps at each station:
Tabata dumbbell shoulder presses
Tabata jumping lunges
Tabata jumping ring dips
Tabata walking lunges
Tabata dumbbell push presses
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.
Men: 15 kg dumbbells
Women: 10 kg dumbbells
ADV: Ring Dips