Treeningukava/ WOD

BENCHAMARK DAY

STRICT ELIZABETH

For time:
21-15-9
Squat cleans (43/61 kg)
Strict ring dips

WOD

With a partner, complete as many rounds as possible in 16:00 of:
20 burpees
4 rope climbs
– One partner works at a time.

HEAVY DAY

Every 2:00 for 10 rounds:
1 snatch

BENCHMARK DAY

For time:
1,000-m row
50 thrusters (15/20 kg)
30 pull-ups

WOD

For load:
EMOM 12:
3 power cleans
2 hang power cleans
1 push jerk
– Build in load across the 12 minutes.

Järgnevalt orienteeruv 23. märtsi ajakava:
9.30 box avatud
10.00 1. WOD tutvustus
10.10 – 10.40 1. WOD sooritamine
10.45 2. WOD tutvustus
11.00 – 11.45 2. WOD sooritamine
12.00 – 12.30 Autasustamine ja Openi lõpetamine
Openi aftekas toimub laupäeva õhtul alates kell 18.00 Lucky Loore spordibaaris Tartu kesklinnas. Täpsema info afteka kohta leiad peatselt siseinfosse ilmuva ürituse alt.

WOD

3 rounds for time:
60 walking lunges
40 double-unders
20 GHD sit-ups

WOD

For time:
5 squat snatches (30/50 kg)
20 hand-release push-ups
15-cal row
10 squat snatches
20 hand-release push-ups
15-cal row
15 squat snatches
20 hand-release push-ups
15-cal row

WOD

AMRAP 12:
50-m double-DB farmers carry (15/22.5 kg)
100-m run
10 chest-to-bar pull-ups

HEAVY DAY

5 sets for load:
5 front squats