WOD/Blogi

WOD

Half of Andi
For time:
50 hang power snatches
50 push presses
50 sumo deadlift high pulls
50 front squats
♀ 20 kg ♂ 30 kg

WOD

5 rounds for time of:
1 rope climb
12 toes-to-bars
1 rope climb
10 Snatches 40/25 kg

HEAVY DAY

FOR LOAD AND QUALITY
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

WOD

5 rounds for time of:
50 double-unders
15 box jumps
2 shuttle sprints (3 mtr, 6 mtr, 9 mtr)
Rest 2 minutes

BOX BRIEF

Sõudeklassid kolmapäeval

• 18.00 BASIC ROWING
• 19.00 ROWING

WOD

AMRAP 15:
1 Power Clean 60/45 kg
1 Front Squat
7 Knees to Elbows
2 Power Cleans
2 Front Squats
7 Knees to Elbows
3 Power Cleans
3 Front Squats
7 Knees to Elbows

…..

Add 1 Rep to Barbell Each Round

KLASSID TOIMUVAD ALGUSEGA 9.30; 10.30; 11.30

WOD leiad boxis tahvlilt!

WOD

Cindy
AMRAP in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

Last time performed 21.08.19

WOD

For time:
Row 750 meters
20 Hang power Cleans
Row 500 meters
15 Hang Power Cleans
Row 250 meters
10 Hang Power Cleans
Row 100 meters
5 Hang Power Cleans
♀ 30 kg. ♂45 kg ADV: 45/60 kg