Treeningukava/ WOD

WOD

AMRAP 10:
30 walking lunges
6 strict pull-ups
5 KB strict presses/arm (12/16 kg)

WOD

5 rounds for time:
10 push presses (30/45 kg)
12 lateral burpees over the bar
20/25-calorie row

WOD

10.00 Tiimikas boxis

11.00 Jooksu workshopi 1. treening. Kogunemine boxis

WOD

3 rounds for time:

25 knees-to-elbows

1,200/1,500-m C2 Bike or 600/750 mtr row

WOD

Complete as many rounds as possible in 9:00 of:

2-4-6-8… etc.

Box jumps (51/61 cm)

Handstand push-ups

WOD

5 rounds for time:
200-m run
6 clean and jerks (45/70 kg)

BENCHMARK DAY

BARBARA

5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
– Rest 3:00 between rounds.

WOD

Complete as many reps as possible in 10:00 of:
10 double-DB box step-overs (10/15 kg) (51/61 cm)
5 shuttle runs
– 1 shuttle run = 7,5 mtr down/7,5 mtr back.

10.00 LIHAVÕTTE ERI BOXIS

30. märtsil box suletud