Treeningukava/ WOD

HEAVY DAY

• Bear Complex
• 5 Rounds For Load
• Complete 7 Unbroken Sets of this Complex:
• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press

Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round

WOD

• 3 Rounds
• AMRAP in 4 Minutes
• Buy in 400 m Run
• 20 KB Snatches from Hang 24/16 kg
• 20 Burpee Box Jumps
• 4 Minutes Rest between Rounds

UUDISEID

• 19.30 Handstand hold/walk workshop

WOD

• 3 rounds for time of:
• 20 walking lunges
• 30 wall-ball shots 9/6 kg
• 40 triple-unders

WOD

• Complete as many reps as possible in 12 minutes of:
• 1 strict pull-up, 2 push-ups, 3 squats
• 2 strict pull-ups, 4 push-ups, 6 squats
• 3 strict pull-ups, 6 push-ups, 9 squats
• Etc.

FOR QUALITY

• Practice L-Sit for 10 Minutes

Team WOD

• Teams of 2
• 6000/4500 m Row for Time:
• Station 1: AMRAP
• 15 snatches
• 15 thrusters
• Station 2: 1000/750 m Row
  Change Stations when 1000/750 m Row is completed
  For every rep in Station 1 reduce the end time three seconds
  ♀ 40 kg. ♂ 25 kg

OPEN GYM 17.30-19.00

Tunni algus kell 9.30

Tiimikas sees!

WOD

• AMRAP 4
• 9 Deadlifts 100/65 kg
• 9 Handstand Push Ups
• REST 4
• AMRAP 4
• 12 Deadlifts 80/55 kg
• 12 Handstand Push Ups
• REST 4
• 15 Deadlifts 60/45 kg
• 15 Handstand Push Ups

WOD

• FOR TIME
• Cash in: 1000 m Row
• 21-15-9
• Ring Dips
• weighted Box Step Overs w 2 KB-s
• after every Set of Ring Dips perform 3 Rope Climbs
  Men: 2×24 kg
  Women: 2×16 kg

WOD

• FOR TIME
• 20 Deadlifts
• 20 Wallballs
• 20 Hang Power Cleans
• 20 KB Swings 24/16 kg
• 20 Front Squats
• 20 Box Jumps
• 20 Push Presses
• 20 Knees to Elbows
• 20 back Squats
• 20 Burpees
• BB weight: 45/30 kg