Treeningukava/ WOD

Happy Birthday CrossFit Tartu !

WOD

8 Rounds for Time
20 Weighted walking Lunges 2x 16/12  kg KB-s/DB-s
12 Pull Ups

WOD

BEAR COMPLEX
5 Rounds For Load
Complete 7 Unbroken Sets of this barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Rest as needed between rounds

FOR QUALITY AND LOAD

Weighted Ring Dips
5-3-3-2-2-1-1-1-1
or 20 Minutes Ring Work Practice

WOD

EMOM 12 Minutes
1. Minute: Row 20/15 cal
2. Minute 20 Box Jumps
3 Minute: 20 KB Swings 24/16 kg ADV: 32/24 KG

FOR QUALITY AND LOAD

Overhead Squat
7-7-7-7-7

FOR TIME

100 Toes to Bar for Time

WOD

FOR TIME
3 rounds of
42 – 30 – 18 cal Rowing
21 – 15 – 9 reps of Handstand Push Ups

WOD

5 Rounds for Time
10 Power Cleans 60/40 kg
10 Box Jump Overs
20 Russian KB Swings 32/24 kg
10 Box Jump Overs