Treeningukava/ WOD

WOD

OPEN WOD 24.1
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
*Time cap: 15 minutes
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

WOD

“Deck of Cards”
one deck for group of 2-4 people:
Hearts – sit-up
Spades – kb swing
Diamonds – burpee
Clubs – wall balls
Joker = 200 Double Unders
Jack – 11 reps, Queen – 12 reps, King – 13 reps, Ace – 20 reps.

WOD

OPEN 21.1
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min.

WOD

“The Spartan 300”

​25 Pull Ups
50 Deadlifts (60/45 kg)
50 Push Ups
50 Box Jumps (M/L)
50 Floor Wipers
50 KB Clean and Press (16/12 kg)
25 Pull Ups

WOD

CHAD
For Time
1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (20/15 kg)

WOD

ISABEL
For Time
30 Snatches (43/61 kg)

GRACE
For Time
30 Clean-and-Jerks (43/61 kg)

WOD

TABATA THIS

Five Tabatas in 24 minutes:
Tabata Row
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups

WOD

CrossFit Total

Sum of the best of 3 attempts at each lift:
Back Squat
Shoulder Press
Deadlift

WOD

Fight Gone Bad

3 Rounds For Total Reps in 17 minutes:
1 minute Wall Ball Shots (6/9 kg))
1 minute Sumo Deadlift High-Pulls (25/35 kg)
1 minute Box Jumps M
1 minute Push Press (15/20 kg)
1 minute Row (calories)
1 minute Rest

WOD

Fittest in Tartu 2023

EVENT 3A
FOR TIME (8 MIN TIMECAP)
9-15-21 REPS OF:
BIKE ERG CALORIES
DUMBBELL FLOOR PRESS (15/22,5 kg)
TOES TO BARS

EVENT 3B
AMRAP 2
MAX HANDSTAND PUSH UPS

RX MEN: 8CM DEFICITE
RX/35+ WOMEN: FLAT
SPORT: WALLWALKS