Treeningukava/ WOD

WOD

For Time
21 Power Cleans 60/40 kg
7 Rope Climbs
15 Power Cleans
5 Rope Clims
9 Power Cleans
3 Rope Climbs

WOD

5 3-minute rounds of:
20 Russian KB Swings 24/16 kg
10 Burpees
10 Russian KB Swings
5 Burpees
Row for max meters
Rest 3 minutes between rounds.

HEAVY DAY

Front Squat
1-1-1-1-1
Back Squat
1-1-1-1-1

WOD

Lola

5 Rounds For Time
30 Double-Unders
20 Knees-to-Elbows
10 Handstand Push-Ups

31. juulil box avatud 16.30-20.00 Open Gym-ina.

Vastutav treener on Lille, kes teeb alates kell 17.30-st Lille Eri.

1. august box suletud.

WOD

Build up to heavy 3 rep Deadlift

AMRAP 6
6 Deadlifts 100/60 kg
6 Strict Pull Ups

WOD

AMRAP 12
10 Thrusters w one DB 22,5/15 kg
15 Sit Ups
20 Mountain Climbers
25 Double Unders/Single Unders

FOR QUALITY AND LOAD

EMOM for 30 Minutes
1 Squat Snatch

BENCHMARK DAY

“FILTHY FIFTY”
For Time
50 Box Jumps (L/M)
50 Jumping Pull-Ups
50 Kettlebell Swings (16/12 kg)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (20/15 kg)
50 Back Extensions
50 Wall Ball Shots (9/6 kg)
50 Burpees
50 Double-Unders

last time performed: 5.08.2019

Boxis on kuiv!

Tiimikad kell 10.00 ja 11.00

Pöidlad pihku Mihklile, Tarvile ja Lillele Vilniuses!