Treeningukava/ WOD

WOD

9.00 – 16.00 TIIIMIKA FINAAL

18.00 – …… CROSSFIT TARTU SÜNNIPÄEVAPIDU

WOD

For time with a partner:
21-15-9
Push presses (30/45 kg)
Echo bike calories
21-15-9
Front squats (30/45 kg)
Echo bike calories
– Females perform 15-12-9 calories.
– Partner 1 completes all of the push presses and calories, and then Partner 2 completes all of the push presses and calories; repeat that format for the front squats and calories.

WOD

For time
750 m row-m row
100 double-unders
15 strict pull-ups
500-m row
75 double-unders
12 strict pull-ups
250-m row
50 double-unders
9 strict pull-ups

HEAVY DAY

For load:
Back squat
5-5-5-5-5

WOD

5 rounds for time:
15 toes-to-bars
15 box jumps (51/61 cm)
– Step down from the box.

BENCHMARK DAY

Diane
21-15-9 reps for time:
Deadlifts (70/102 kg)
Handstand push-ups

WOD

AMRAP 20:
400/500-m row
30 AbMat sit-ups
10 front squats (45/70 kg)

10.00 Johanna-Maria ERI

11.30 HYROX

WOD

40 box jump-overs (51/61 cm)
40 air squats
40 hand-release push-ups
30 box jump-overs (51/61 cm)
30 air squats
30 ring dips
20 box jump-overs (51/61 cm)
20 air squats
20 handstand push-ups

WOD

For time with a partner:
90 snatches (30/45 kg)