Treeningukava/ WOD

WOD

21 chest-to-bar pull-ups
63 double-unders
15 chest-to-bar pull-ups
45 double-unders
9 chest-to-bar pull-ups
27 double-unders

10.00 TIIMIKAS

WOD

3 rounds for time:
20 sumo deadlift high pull (25/34 kg)
30 walking lunges
12.2-m handstand walk

WOD

2010 NORCAL SECTIONAL WORKOUT A

Against a 6:00 running clock:
Row 1000 m
Max rep overhead squats (34/52 kg)

BENCHMARK DAY

NATE

AMRAP 20:
2 muscle-ups
4 handstand push-ups
8 KB swings (24/32 kg)

HEAVY DAY

Every 1:30 for 20 rounds:
1 power clean
1 squat clean
1 front squat
– Perform all three movements as a complex. Start light and add load every other round.

WOD

5 sets:
On a 2:00 clock:
Max distance row
– Rest 2:00 between sets.

WOD

AMRAP 25:
40 double-unders
20 lateral burpees over the bar
10 deadlifts (70/102 kg)
– Rest 1:00 between rounds.

10.00 saame boxis kokku

FIGHT GONE BAD!

3 rounds for reps:
1:00 wall-ball shots (6/9 kg)(2.7/3 m)
1:00 sumo deadlift high pulls (25/54 kg)
1:00 box jumps (L/M)
1:00 push presses (25/35 kg)
1:00 row for calories
– Rest 1:00 between rounds.