WOD/Blogi

Participate in the workout and fundraiser for Doctors Without Borders/Médecins Sans Frontières (MSF). Donations support first responders assisting in war zones and other health crisis situations around the world. MSF is currently leading a medical humanitarian response in Ukraine and nearby countries of refuge such as Poland, Moldova, Hungary, and Slovakia.

3 rounds for reps:
1:00 8-m shuttle runs
1:00 DB snatches (35/50 lb) (15/22.5 kg)
1:00 bike for calories
1:00 DB box step-ups (20/24 in) (51/61 cm)
1:00 strict burpees

• Rest 1:00 between rounds.
• Use a single DB for snatches and stepups.
• 1 8-m shuttle run = 1 rep.

WOD

For Time
30 reps on Pull Station
EMOM beginning from 0:00 30 Double Unders

1 rep on Pull Station = 1 Bar Muscle Ups or 2 C2B Pull Up or 3 Pull-Ups

BENCHMARK DAY

Karen
For time:
150 wall-ball shots
♀ 6 kg ball
♂ 9 kg ball

WOD

3 Rounds:
10 Snatches (40/25 kg)
12 Bar-Facing Burpees

Directly Into…

2 Rounds:
10 Snatches (50/35 kg)
12 Bar-Facing Burpees

Directly Into…

1 Rounds:
10 Snatches (60/40 kg)
12 Bar-Facing Burpees

WOD

Every 3 Minutes for 7 Rounds
50 mtr Farmers Carry 24/16 kg KB-s
10 DB Push Jerks 22,5/15 kg
20 Ancored Sit Ups ADV: GHD
Max cal Assault Bike

BOX BRIEF

ALGAVA NÄDALA TREENINGUTEST
Hommikused trennid esmaspäeval, kolmapäeval ja reedel kell 7.00. Regada saad end Mindbodys “Endurance” nimega klassi.
Välitreeningud esmaspäeval ja kolmapäeval kell 17.45. Kogunemine boxi taga.
Teisipäeval toimub üks tõsteklass kell 17.15. Treeneriks Riho. 18.45 tõsteklass tühistatud.

HEAVY DAY

Front Squat

1-1-1-1-1-1-1

HÄID PÜHI!
BOX SULETUD, KOHTUME ESMASPÄEVAL!

BOX BRIEF

10.00 CrossFit

13.30 CrossFit Weightlifting

WOD

Complete as many rounds as possible in 20 minutes of:
5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups
♀ L Box ♂ XL box

HEAVY DAY

Split jerk 5-5-3-3-3-1-1-1-1 reps