WOD

Burpee + BW back-squat ladder
Rest 3 minutes
Burpee + 60% of BW shoulder-press ladder
Rest 3 minutes
Burpee + 130% of BW deadlift ladder

For the ladder pattern, perform 1 rep of each exercise the first minute,
2 reps of each the second minute, . Use as many sets each minute as needed.
3 reps of each the third minute, continuing as long as you are able

OPEN GYM 17.00-19.00

JEEE! LILLEL ON TÄNA SÜNNIPÄEV !!!!

ja ühel korralikul sünnipäevalapsel on meile varuks üks üllatus

Näeme kell boxis 10.00

WOD

AMRAP 5 Minutes x 3
30 Overhead Squats 35/20 kg
30 Box Jump Overs L/M
Max Distance AB/Row/Ski Erg in Remaining Time
Rest 2:00 Between Rounds
Score is distance in meters.

WOD

AMRAP 15
21 Mtr Walking Lunges
2 Rope Climbs
12 alternating KB Snatches from Ground 24/16 kg

SÜNNIPÄEVA PUHUL PÜHENDAS MIHKEL MEILE JÄRGNEVA WOD !!!!!

AMRAP 25
25 cal row
25 toes to bar
25 burpees
25 wallballs 9/6 kg

PALJU ÕNNE SULLE MIHKEL !!!!!

BENCHMARK DAY

DIANE
21-15-9 Reps For Time
Deadlifts (102/70 kg)
Handstand Push-Ups

Good Times for “Diane”
– Beginner: 10-14 minutes
– Intermediate: 6-9 minutes
– Advanced: 5-6 minutes
– Elite: <4 minutes

HEAVY DAY

Build Up to Heavy 3 rep Thruster

WOD

“Freestyle Fran”
Perform for Time in free Order
45 Thrusters 43/29 kg
45 Pull Ups

OPEN GYM 1700-1900