Treeningukava/ WOD

WOD

For time:
10-8-6-4-2:
Squat snatches (35/50 kg)
– Perform 3 wall walks after each set.

BENCHMARK DAY

5000 mtr Run

Kohtume kell 10.00 Tamme staadioni peahoone ees,

WOD

4 rounds for time:
18-calorie row or bike
21 alternating single-arm DB hang power snatches (10/15 kg)
24 lateral DB jump-overs

HEAVY DAY

7 sets for load:
Power snatch
5-5-5-5-5-5-5

WOD

For time:
1-2-3-4-5-6-7-8-9-10:
Wall-ball shots (6/9 kg)
Toes-to-bars
Then…
10-9-8-7-6-5-4-3-2-1:
Wall-ball shots
Toes-to-bars

WOD

5 rounds for time:
55 double-unders
5 push jerks (45/60 kg)

WOD

Fight Gone Bad
Three rounds of:
Wall-ball, (reps)
Sumo deadlift high-pull, 35 kg (Reps)
Box Jump, 20″ box (Reps)
Push-press, 35 kg (Reps)
Row (Calories)

WOD

Complete as many rounds as possible in 24 mins of:
15 Shuttle Run ( 2 x 7 mtr)
40 Double Unders
10 Ring Rows
10 Burpees

WOD

FOR TIME
5-4-3-2-1 Wallwalks
15-12-9-6-3 Hang Power Cleans 60/45 kg

WOD

Five 3-minute rounds of:
10 front squats
15 toes to Bar
Bike for max calories.
Rest 3 minutes between rounds.
♀ 55 kg front squat,
♂ 80 kg front squat