Treeningukava/ WOD

HEAVY DAY

Back Squat

Find your 20 rep max

FOR LOAD

Zercher squat 2-2-2-2-2-2-2-2-2-2 reps

WOD

For time: L-Sit, 1:30*

*Every time you break complete: Run, 200 m

KELL 11.00 TAASISESEISVUMISPÄEVA ERI BOXIS!

• rega end Mindbodys

HEAD TAASISESEISVUMISPÄEVA!

WOD

Nate
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)

WOD

Complete as many rounds as possible in 10 minutes of:
8 squat snatches 40/25 kg
32 Double Unders

FOR LOAD

Deadlift : 3-3-2-2-1-1-1

WOD

Row 2,000/1,600 Meters for Time*
*EMOM
Death by Burpees

BENCHMARK DAY

Eva
5 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups
Men: 32-kg kettlebell
Women: 24 kg kettlebell

BOX BRIEF

10.000 mtr. jooks toimub 29. augustil kell 10.00 Toimumise koht veel selgub.

WOD

Double DB/KB STOH 24/16 kg
10-9-8-7-6-5-4-3-2-1
Hollow Rocks
20-18-16-14-12-10-8-6-4-2

FOR QUALITY AND LOAD

Every 2 Minutes for 20 Minutes
1 Power Clean
1 Hang Squat Clean

STRENGTH

Weighted Pull Up
2-2-2-1-1-1-1

WOD

Tabata
Box Jumps L/M
Ring Row
Jumping Lunges
Slam Balls