Treeningukava/ WOD

BENCHMARK DAY

Barbara
5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 minutes Rest

Estimated Times for “Barbara”
– Beginner: 50+ minutes
– Intermediate: 40-49 minutes
– Advanced: 30-39 minutes
– Elite: <29 minutes

last time performed 24.01.20

WOD

AMRAP 8
8 Hang Cleans 60/40 kg
8 Burpee Box Jump Overs

WOD

FOR TIME
50 Box Step Ups with one DB
100 DB Snatches 22,5/15 kg
200 Double Unders
400 mtr Run/500 mtr Row

WOD

E3OM for 24 Minutes
2 Rope Climbs
max AB cal in 20 seconds

BOX BRIEF

17. september on Benchmark Day, kavas Barbara

WOD

Isabel
30 Snatches for Time 61/40 kg

Grace
30 Clean ja Jerks for Time  61/40 kg

WOD

7 Rounds for Time
7 C2B Pull ups
7 Burpees
7 Sumo Deadlift High Pulls 40/25 kg

HEAVY DAY

Back Squat
5-5-5-5-5-5

WOD

FOR Time
40 cal Row
20 Handstand Push Ups
30 cal Row
15 Handstand Push Ups
20 cal Row
10 Handstand Push Ups