WOD/Blogi

WOD

The Chief
Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (60/40 kg)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times
Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.

Good Scores for “The Chief”
– Beginner: 11-15 rounds
– Intermediate: 16-21 rounds
– Advanced: 22-27 rounds
– Elite: 28-31 rounds

Laupäev algab kell 10.00 boxis!

HEAVY DAY

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps

WOD

7 rounds for time of:
Lunge 7 Mtr. in as few steps as possible (AFSAP).
After each round, perform 5 seconds of L-sit and 10 double-unders for each step taken — e.g., if it takes 6 lunge steps, L-sit for 30 seconds and complete 60 double-unders before starting the next round.

BOX BRIEF

• laupäeval 17. augustil kell 1000 tundi boxis ei toimu. Põltsamaal on FitGames. Meilt on punt Mihkli eestvedamisel minemas. Löö kampa!
• Teine variant on, et tuled laupäeva hommikul Põlvasse uuele eurostaadionile koos Ainiga trenni tegema. Kui oled huviline anna Ainile teada. Kui õigeaegselt teada annad, saame sulle ehk isegi treeningvahendid kaasa organiseerida.
•  laupäevase trenni asendusena toimub trenn Mihkliga boxis pühapäeval kell 1700. Peale trenni ca kell 18 annab Mihkel kõigile huvilistele ülevaate Gamesi reisist.

BENCHMARK DAY

Nancy
5 Rounds For Time
400 meter Run
15 Overhead Squats (43/30 kg)

Good Times for “Nancy”
– Beginner: 17-19 minutes
– Intermediate: 13-16 minutes
– Advanced: 11-12 minutes
– Elite: 8-10 minutes

WOD

HEAVY DAY
Clean
1-1-1-1-1-1-1

WOD
AMRAP5
5 Cleans 50/35 kg
5 C2B Pullups