10 1-minute rounds of:
3 DB Thrusters
4/7/10 Mtr Shuttle Sprint
Max reps of chest-to-bar pull-ups
Rest 2 minutes between rounds.
♀ 2 x 15 kg DB-s ♂ 2 x 22,5 kg DB-s
Practice Handstand for 20 Minutes
AMRAP 16:
Max Calorie Erg
[0:00] 10 Burpees
[2:00] 15 V-ups
[4:00] 10 Burpees
[6:00] 15 V-ups
[8:00] 10 Burpees
[10:00] 15 V-Ups
[12:00] 10 Burpees
[14:00] 15 V-ups
Tunnid toimuvad algusega kell 10.00 ja 11.00.
WOD – CrossFit – ole valmis kõigeks!
CrossFit Total 2 rep max
Back squat 10-8-6-4-2 reps
Shoulder press 10-8-6-4-2 reps
Deadlift 10-8-6-4-2 reps
Try to squat/press/lift 2 reps with your last Total weight
AMRAP 12
15/12 Cal Rowing
8 Hang Snatches 40/25 kg
Complete as many rounds as possible in 20 minutes of:
30-second L-sit ADV: Ring L-Sit
15 ring push-ups
50 double-unders
FOR TIME
21-18-15 reps of
Deadlifts w 2 DB 22,5/15 kg
Toes to Bar
direct into
12-9-6 reps of
Cleans w 2 DB 22,5/15kg
Pull Ups ADV: C2B Pull Ups
Turkish Get Up
2-2-2-2-2-2
Karen
For Time
150 Wallballs 9/6 kg
Nasty Nancy
5 rounds for time of:
500-m run
15 overhead squats
15 bar facing burpees
♀ 57 kg ♂ 85 kg.
Reduce reps and/or load to try to finish within 30 minutes.
Awful Annie
For time:
50 double-unders
50 GHD sit-ups
5 cleans
40 double-unders
40 GHD sit-ups
4 cleans
30 double-unders
30 GHD sit-ups
3 cleans
20 double-unders
20 GHD sit-ups
2 cleans
10 double-unders
10 GHD sit-ups
1 clean
♀ 83 kg. ♂ 125 kg.