Treeningukava/ WOD

10.00 TIIMKAS

11.30 HYROX

BENCHMARK WOD

Open 18.1

AMRAP 20:
8 toes-to-bars
10 DB hang clean and jerks (15/22.5 kg)
12/14-cal row
– Perform 5 clean and jerks with one arm, and then switch.

Partner WOD:
8 rounds for reps with a partner:
On a 2:00 clock:
200-m run
Max thrusters in remaining time (25/40 kg)
– Rest 2:00 between rounds.
– One partner completes a round, while the other rests; partners perform 4 rounds each.

WOD

5 rounds for time:
25 bar-facing burpees
15 deadlifts (55/85 kg)
10 strict pull-ups

WOD

Handstand walk (15 m)
100 air squats
Handstand walk (15 m)
75 air squats
Handstand walk (15 m)
50 air squats
Handstand walk (15 m)
25 air squats

HEAVY DAY

For load:
Snatch
10-8-6-4-2
– Each set must be touch-and-go

WOD

AMRAP 12:
2 handstand push-ups
2 DB front-rack reverse lunges (15/22.5 kg)
2 chest-to-bar pull-ups
– Add 2 reps of each movement every round. 

BENCHMARK DAY

5000 m jooks Tamme staadioni välisringil kell 10.00

HEAVY DAY

Every 2:00 for 10 rounds:
1 power clean
2 hang power cleans
8/10-cal bike

BENCHMARK DAY

ANDI
For time:
100 hang power snatches
 (25/34 kg)
100 push presses
100 sumo deadlift high pulls
100 front squats