Treeningukava/ WOD

WOD

4 rounds for time with a partner:
30 toes-to-bars
400-m run
– Share the toes-to-bars and run together.

WOD

4 rounds for time:
14/16-cal bike
16 box jumps (61/76 cm)
16 shoulder-to-overheads (30/45 kg)

WOD

AMRAP 10:
3 power cleans (47/70 kg)
20 double-unders
– Add 10 double-unders each round

WOD

30-20-10 reps for time:
Thrusters (30/45 kg)
Ring dips

WOD

EMOM 15:
Min 1: 3 bar muscle-ups
Min 2: Max-reps alternating DB snatches (15/22.5 kg)
Min 3: Rest

WOD

AMRAP 20 with a partner:
Max-cal on any machine
– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.
– From 5:00-10:00 and 15:00-20:00, non-working partner hangs from a bar.
– Partners can only accumulate calories if their partner is holding or hanging.

10.00 Laupäevahommik Sanderiga

11.30 HYROX

WOD

Part 1
Every 2:00 x 4 sets:
0:30 max-cal Echo bike
Rest until the clock hits 10:00, and then…
Part 2
5 rounds for time of:
200-m run
10 pull-ups

TÄNA ON CROSSFIT TARTU 13. SÜNNIPÄEV!

BIRTHDAY WOD:

Sünnipäeva eri

2 X 12 min AMRAP

12 Min AMRAP
13 Burpees
13 Box jump overs
13 Toes to Bar
13 Goblet Squats
13+13 Push Presses
13 Pull Ups
13 KB Swings
13 Box jumps
13 +13 Walking Lunges
13 Push Ups
max Turkish Get Ups alternating hands

REST 2

12 Min AMRAP
Turkisch Get Ups reps performed in 1. round
13 Push Ups
13+13 walking Lunges
13 Box jumps
13 KB Swings
13 Pull Ups
13+13 Push Presses
13 Goblet Squats
13 Toes to Bar
13 Box jump overs
max Burpees in remaining Time

Your Sore are the separate reps of TGU-s and Burpees

KB weight: 16/24 kg
Intermediate: 12/16 kg
Beginner: 8/12 kg

WOD

5 rounds for time:
20 med-ball cleans (6/9 kg)
10 push presses (35/50 kg)