Treeningukava/ WOD

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

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