Treeningukava/ WOD

WOD

5 rounds for time of:
15 double DB thrusters
30 sit ups ADV: 20 ghd sit ups
♀ 2 x 10 kg. ♂ 2 x 15 kg

WOD

Complete as much as possible in 20 minutes of:
5 Strict Pull Ups
10 Burpees to target
15 Wallballs 9/6 kg
10 Strict Pull Ups
15 Burpees to target
20 Wallballs
15 Strict Pull Ups
20 Burpees to target
25 Wallballs
…. ad every Round 5 Reps to each exercise

WOD

Every 8 Minutes for 24 Minutes
Row 1000 mtr

WOD

AMRAP 12
10 Box Jump Overs  L/M
10 Toes to Bar
10 DB snatches from Ground 22,5/15 kg

BENCHMARK DAY

Strict Pull-ups
Max Unbroken Set

CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

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