Treeningukava/ WOD

HEAVY DAY

For load:
Bench press
3-2-2-1-1-1

WOD

For time:
30 burpees
600-m row
30 burpees

WOD

AMRAP 20:
500-m row
Single-arm KB front-rack walking lunges, right (9 m) (16/24 kg)
Single-arm KB front-rack walking lunges, left (9 m)
15 ring rows
– Feet positioned directly underneath the initial hanging position of the rings.

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)