Treeningukava/ WOD

WOD

Buy-In: 1000/750 m Row
5 Rounds:
10 Alternating Dumbbell Power Snatches 22,5/15 kg
10 Box Step-ups with single DB
Cash Out: 50 Burpees

BENCHMARK DAY

Tabata this
With a Running Clock in 24 minutes
Tabata Row
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
1 minute Rest between each Tabata

last time performed 24.09.2019

WOD

Power Clean

2-2-2-2-2-2-2

Freestyle Elizabeth

Perform for Time in free Order

45 Cleans 60/40 kg you choose between Power or Squat version

45 Ring Dips

WOD

Complete as many rounds as possible in 15 minutes of:
5 strict toes-to-bars
10 weighted DB Sit Ups
15 hip extensions
if GHD not free perform good mornings with barbell

WOD

On the 5:00 x 4 Rounds:
15 Sumo Deadlift High Pulls (35/20 kg)
20 Alternating Jumping Lunges
25 Wallballs 9/6 kg
50 Double Unders

WOD

Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups ADV:Strict
20-calorie row
30 single-leg squats, alternating

BOX BRIEF

alates 10. veebruarist:

• toimuvad HOMMIKUSED KLASSID esmaspäeval, kolmapäeval ja reedel 9.00-10.00
• esmaspäeval, kolmapäeval ja reedel on OPEN GYM ennelõunal 9.00-13.00
• SAUN on kuum kõigi tööpäeva (E-R) õhtutel.

BENCHMARK DAY

OPEN WOD 20.1

10 rounds for time of:
8 ground-to-overheads, 43/29 kg
10 bar-facing burpees
Timecap 15 Minutes

TIIMIKAS KELL 10.00

WOD

Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.
♀ M box, 70 kg
♂ L box, 100 kg

WOD

Complete as many rounds as possible in 30 minutes of:
500-m row
3 rounds of Strict Cindy
1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.