Treeningukava/ WOD

HEAVY DAY

Power Snatch
2-2-2-2-2-2-2-2

WOD

100-80-60-40-20-10 Double Unders
10-8-6-4-2-1 Hang Snatches 50/35 kg

WOD

AMRAP 15
9 Thrusters 40/25 kg
12 cal Row
15 Box Jump Overs

WOD

5 rounds for time of:
1-minute handstand hold
21 toes-to-bars

HEAVY DAY

Heavy Day
Deadlift 5-5-3-3-3-1-1-1-1 reps

WOD

EMOM 6
8 Deadlifts with 50% from todays max
max lateral burpees over BB in remaining Time
your score is the sum burpees

Pikad sokid kaasa ja kell 10.00 trenni!!!

BENCHMARK DAY

Karen
For time:
150 wall-ball shots 9/6 kg

Last time performed: 26.07.2019

WOD

4 Rounds for Time
Row 500 meters
15 burpees
30 reps on Pull Station

*Pull*

Option 1: Muscle Ups – 1 Fully completed Rep is worth “6 reps”
Option 2: Pull Up – 1 Fully completed Rep is worth “2 reps”
Option 3: Ring Row (must be in line with the rig) – 1 Fully completed Rep is worth “1 rep”
– Ring and Bar Muscle Ups are allowed!
– You can ONLY swap movements from round to round

WOD

HEAVY DAY
Push Jerk
3-3-3-3-3-3

3 Rounds for Time
30 Shuttle Runs
Chin over the Bar Hold for half of your running time ADV: full running time

WOD

AMRAP 12
30 Slamballs
60 Double Unders

BENCHMARK DAY

Elizabeth
21-15-9 Reps For Time
Squat Cleans (61/43 kg)
Ring Dips

Good Times for “Elizabeth”
– Beginner: 11-14 minutes
– Intermediate: 8-10 minutes
– Advanced: 5-7 minutes
– Elite: <4 minutes