Treeningukava/ WOD

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

FOR QUALITY AND LOAD

EMO3M for 24 Minutes
1 Shoulder Press
2 Push Presses
3 Push Jerks

buid up load

WOD

3 Rounds for Time
400 Mtr Run
30 Walking Lunges w KB in Fron Rack 24/16 (15 LH/15 RH)
20 Ring Rows
10 alternating Pistols

WOD

AMRAP 10
5 power snatches 60/35 kg
5 box jumps XL+/L