WOD/Blogi

WOD

Weighted Pull-up
1-1-1-1-1-1-1
Weighted Dip
1-1-1-1-1-1-1

PARTNER WOD

Partner – LAURA
AMRAP 21:
30/21 Calorie Row
20 Burpees Over the Rower
10 Power Cleans (60/45 kg)
– Alternate work and rest with a partner.

BOX BRIEF

27.-30. detsember boxis tavapärane tunniplaan

31. detsembril CrossFit klass kell 12.00

1. jaanuar box suletud

2. jaanuar välitreening, täpsemad detailid anname teada nädala jooksul

BOX BRIEF

24. detsembril kell 10.00 boxis Christmas Special

25.- 26. detsember Box suletud!

SOOVIME KÕIGILE ILUSAID JA RAHULIKKE JÕULUPÜHI!

WOD

5 Rounds For Time:
10 Strict Handstand Push-ups
20 GHD Sit-ups

BOX BRIEF

Reede hommikul kell 10.00 boxis Christmas Special

WOD

LIGHT LINDA
For Time:
24-21-18-15-12-9-6-3
Deadlift (3/4 body weight)
DB Floor Bench Press 2 X 22,5/15 kg
Squat Clean (1/4 body weight)

ADV
Deadlift (body weight)
Bench Press (3/4 body weight)
Squat Clean (1/2 body weight)

WOD

Every 5:00 x 5 Rounds:
75 Double Unders
10 Candlesticks
10 Ball Slams (8/6 kg)
10 Burpees
400 mtr Bike

WOD

For Time:
20 Back Squats (100/65 kg)
40 Toes-to-Bars
60/40 Calorie Row

MIRTEL
In teams of 2
AMRAP 21 min:
8 HSPU
12 DB Box Step Overs 22,5/15 kg
23 Cal Row
48 mountain Climbers

Bear Complex
5 Rounds For Load
Complete 7 Unbroken Sets of this Barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press