Treeningukava/ WOD

WOD

CrossFit Open wod 24.1

WOD

Complete as many reps as possible in 8 minutes of:
5 shuttle runs
10 double-DB push jerks (15/22.5 kg)
20 box step-ups (51/61 cm)
– 1 shuttle run = 7 mtr down/7 mtr back

HEAVY DAY

6 sets for load:
1 clean pull
1 hang power clean
1 hang squat clean
– All hang reps start from above the knee.

WOD

3 rounds for time:
4 rope climbs
12 GHD sit-ups
16 single-leg squats

WOD

4 x 2-minute rounds for reps of:
12-cal row
24 double-unders
Max-reps wall-ball shots (6/9 kg) (2.7/3 m)
– Rest 2 minutes between rounds.

WOD

AMRAP 12:
10 toes-to-bars
15 Russian KB swings (24/32 kg)
200-m run

EESTI VABARIIGI SÜNNIPÄEV ERITREENING

• toimub suuskadel Tähtvere spordipargis
• koguneme kell 10.00 põhiparkla juures

WOD

For time:
4-8-12-16-20-24
Alternating DB hang power cleans (15/22.5 kg)
2-4-6-8-10-12
Burpees over the DB

HEAVY DAY

For load:
5-5-3-3-1-1-1
Snatch

WOD

AMRAP 10:
4 handstand push-ups
8 knees-to-elbows
12 single-leg squats