Treeningukava/ WOD

TIIMIKAS!!!!

For load:
3-3-3-3-3
Deadlift
– Start every rep with an open hand and a return under control (no dropping the bar).

WOD

Partner WOD
For time with a partner:
1,000-m run
50 Curtis-P complexes (25/35 kg)
800/1,000-m row
– One partner works at a time on the run, complexes, and row.
– Both partners perform 4 burpees at the TOP of each minute during the Curtis-P complexes.

BENCHMARK DAY

Elizabeth

21-15-9 reps for time:
Cleans (43/61 kg)
Ring dips

WOD

For time:
500-400-300-200-100
Meter row
50-40-30-20-10
AbMat sit-ups
Double-unders

Every 5:00 for 5 rounds:
:30 single-KB goblet hold (24/32 kg)
15/20-cal bike
10 Russian KB swings (24/32 kg)
– Score is the slowest round.

MURPH

klassid kell 10.00 ja 11.30

WOD

15-12-9-6-3 reps for time:

Power cleans (35/50 kg)

Push jerks

Box jump-overs (51/61 cm)

Score: Total time

WOD

For load:
8-8-8-8-8
Front squat