WOD/Blogi

WOD

For Time
10-9-8-7-6-5-4-3-2-1 Reps each of:
STOH 60/40 kg
C2B Pullups
2 for 1 Wallballs

HEAVY DAY

Deadlift 15-12-9-6-3 reps

WOD

ASSAULT GLADIATOR
3 Rounds for Time
21 calorie Assault Air Bike
18 Overhead Walking Lunges (20/15 kg plate)
15 Box Jumps (L/M)
12 Push-Ups
9 Sumo Deadlift High-Pulls (60/40 kg)
6 Front Squats (60/40 kg)
3 Snatches (60/40 kg)

If Assault Bike not free use Rower

WOD

On a continuously running clock, 2 minutes of each for max reps of:
Burpees
Reverse burpees
Double-unders
Row (for calories)
Squat
30-in. box jumps

WOD

AMRAP15
400 Mtr Run
80 Meter Dumbbell Farmers Carry
15 Dumbbell Power Cleans
80 Meter Dumbbell Farmers Carry

Men 22,5 kg DB-s
Women: 15 kg DB-s
If DB-s not free use KB-s

FOTO: Meie AMRAP24 tiim, Merle, Liina, Kätlin, Ando, Egert, Priit

KELL 10.00

• Tiimikas nii sees kui väljas

KELL 13.00

• Meie tiim koosseisus: Merle, Liina, Kätlin, Ando, Egert, Priit alustavad AMRAP24 võistlust, mis lõpeb pühapäeval kell 13.00.
• Live pilt siseinfos.
• Igaüks, kes tuleb boxist läbi, toetab meie tiimi. Juba ainuüksi sinu kohalolekust on palju abi. Astu boxist läbi!

Spring Madness 2019 final WOD No 4

FOR TIME
30 Mtr Walking Lunges with KB
15+15 Clean Jerks from Hang
30 russian KB Swings
10+10 Clean ja Jerks with KB
30 american KB Swings
5+5 Clean ja jerks with KB
30 Mtr Walking Lunges with KB

WOD

“STRICT PRESS BIATHLON”
25 Strict Presses 50/35 kg
25 Strict Presses 40/25 kg
25 Strict Presses 30/15 kg
Every time you break you have a 200 m run penalty

WOD

5 2-minute rounds of:
18/12-cal. row
Max toes-to-bars
Rest 2 minutes

ADV: Strict TTB

Select a number of calories that will allow you about 60-75 seconds on the bar, and select a toes-to-bar variation that will allow you to perform at least 8-10 reps per interval.