Treeningukava/ WOD

MURPH

klassid kell 10.00 ja 11.30

WOD

15-12-9-6-3 reps for time:

Power cleans (35/50 kg)

Push jerks

Box jump-overs (51/61 cm)

Score: Total time

WOD

For load:
8-8-8-8-8
Front squat

WOD

5 x 2:00 rounds:
6 shuttle runs
Max bar muscle-ups
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back

WOD

AMRAP 15:
100-m single-DB suitcase carry (15/22.5 kg)
20-cal bike
30 alternating DB hang snatches

WOD

10-9-8-7-6-5-4-3-2-1 reps for time:

Deadlifts (70/100 kg) Handstand push-ups

WOD

250516

10 rounds for time:
3 hang power snatches (30/45 kg)
30 running step single-unders

WOD

TIIMIKAS

WOD

3 rounds for time:
800-m run
20 pull-ups
60 air squats

WOD

5 rounds, each for time:
450/500-m row
20 push-ups
– Rest as needed between efforts