Treeningukava/ WOD

WOD

5 Intervals for Time
3-5 Bar Muscle Ups
10 V Ups
15/12 cal Row
Rest 3 Minutes between each Interval

BENCHMARK DAY

DT
5 Rounds For Time
12 Deadlifts (70/47 kg)
9 Hang Power Cleans (70/47 kg)
6 Push Jerks (70/47 kg)

WOD

FOR TIME
21 BW Back Squats
21 Ring Rows feet on box
15 BW Back Squats
15 Ring Rows feet on box
9 BW Back Squats
9 Ring Rows feet on box

BENCHMARK DAY

HELEN
3 Rounds For Time
400 meter Run
21 Kettlebell Swings (1.5/1 pood)
12 Pull-Ups

Good Times for “Helen”
– Beginner: 15-17 minutes
– Intermediate: 11-14 minutes
– Advanced: 9-10 minutes
– Elite: <8 minutes

FOR QUALITY AND LOAD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps

Laupäeval 18. juulil teeme trenni Lodjakoja poolse Emajõe ranna tagumises osas.

Toimub üks klass algusega kell 10.00 Kõik mahuvad. Wod-s sees ujumine! Vesi testitud +20.

Kes ei soovi ujuda saab asendusharjutuse, mis aga ei ole kindlasti nii põnev ja mõjus kui lasta end jõel allavoolu kanda 🙂

Rega end Mindbodys

BENCHMARK DAY

KELLY
5 Rounds For Time
400 meter Run
30 Box Jumps (L/M in)
30 Wall Ball Shots (9/6 kg)

FOR LOAD AND QUALITY

Overhead Squat
3-3-3-3-3

AMRAP 6
3-6-9-12-… Etc
OVH Squats 45/30 kg
Pull Ups

WOD

3 X AMRAP 4
9 Deadlifts
7 Hang Power Cleans
5 Burpees
Rest 4 Minutes

Men 50/60/70 kg
Women 35/45/55 kg
Start where you left off

WOD

For Time
500 mtr Row
21 Ring Dips
750 mtr Row
15 Ring Dips
1000 mtr Row
9 Ring Dips