Treeningukava/ WOD

TIIMIKAD KELL 10.00 ja 11.00 boxis

SOKID KAASA!!!!

BENCHMARK DAY

For Time
5000 m Run

NB! Kõik klassid toimuvad Variku staadionil (k.a. kogunemine)

FOR QUALITY

EMOM
for 30 Minutes
1 Hang Squat Snatch

WOD

FOR TIME
10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/3 BW Deadlift
Strict handstand push-ups

WOD

For Max Reps
1 Min of Burpee Box Jumps
1 Min of Rowing
2 Min of Burpee Box Jumps
2 Min of Rowing
3 Min of Burpee Box Jumps
3 Min of Rowing

WOD

For time:
21 L Arm Dumbbell Thrusters, 22,5/15 kg
21 Chest-to-bar Pull-ups
21 R Arm Dumbbell Thrusters, 22,5/15 kg
3 Minutes Rest
15 L Arm Dumbbell Thrusters,
15 Chest-to-bar Pull-ups
15 R Arm Dumbbell Thrusters,
3 Minutes Rest
9 L Arm Dumbbell Thrusters,
9 Chest-to-bar Pull-ups
9 R Arm Dumbbell Thrusters

CrossFit kell 10.00 ja 11.00 boxis

ROPE ALERT! SOKID KAASA!

HEAVY DAY

Tempo Back Squat

3-3-3-3-3

WOD

“Death By …..”

WOD

9 rounds for time of:
8 Hang Power Cleans 40/25 kg
7 Toes-to-bars
6 Ring Dips

HÄID PÜHI KÕIGILE!
TÄNA BOX SULETUD

• Tee kodus 30 minutit lihashooldust.