Treeningukava/ WOD

HEAD TAASISESEISVUMIS PÄEVA!

BOX SULETUD

WOD

3 rounds for time:
30 GHD sit-ups
30 med-ball box step-ups (51/61 cm) (6/9 kg)
400-m med-ball run

WOD

BOBBY PETERS CROSSFIT SIERRA PACIFIC
21-18-15-12-9 reps for time of:
DB bench presses (15/22,5 kg)
Hand-release push-ups

• Use two dumbbells.

WOD

For time:
50 pull-ups
50 hang squat cleans (30/45 kg)
50-cal row

WOD

For time:
Single-DB walking lunge (60 m) (15/22,5 kg)
20 deficit strict handstand push-ups (5/10 cm)
Single-DB walking lunge (45 m)
15 deficit strict handstand push-ups
Single-DB walking lunge (30 m)
10 deficit strict handstand push-ups
Single-DB walking lunge (15 m)
5 deficit strict handstand push-ups

10.00 CROSSFIT

11.30 HYROX

CrossFit Total

For max load:
1-rep-max back squat
1-rep-max press
1-rep-max deadlift

WOD

3 rounds for time:
30 toes-to-bars
3 rope climbs (4.6/4.6 m)
24/30-cal Echo bike

WOD

For time:
5,000-m row

WOD

For time:
:30 L-sit hold
20 deadlifts (100/145 kg)
:30 L-sit hold
40 bar-facing burpees
:30 L-sit hold
20 deadlifts
:30 L-sit hold