Treeningukava/ WOD

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

UUDISEID

• Laupäeval, 11. mail algab klass kell 9.30
• Laupäeval alates 11.00 FitGames 1. etapp Põltsamaal. NB! Registreerida saad end kuni 8. maini.

WOD

• 10 Rounds for Time
• 12 alternating DB Snatches from Ground 22,5/15 kg
• 30 Double Unders

WOD

• 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

OPEN GYM 18.00-19.30

Martin ja Tuuli on käesoleval nädalavahetusel vabatahtlike meedikutena abis Reykjavik CrossFit Championship’il

Jälgi nende muljeid meie insta storys!

WOD

• Every 2 minutes, for 30 minutes (3 sets of each):
• Station 1 – 30/20 Calories of Assault Bike
• Station 2 – 40 Wall Ball Shots (9/6 kg)
• Station 3 – 30 KB Snatches from Hang (16/12 kg) ADV: 24/16 kg
• Station 4 – 60 Double Unders ADV: 100 DU
• Station 5 – 40 Seconds of Side Plank (each side)