Treeningukava/ WOD

WOD

Every 2:00 for 10 rounds:
1 clean and jerk

WOD

2 sets:
AMRAP 3:
5 X 7,5 mtr shuttle runs
10 pull-ups
Right into. ..
AMRAP 3:
Freestanding handstand hold
– Rest 2:00 between sets.
– Every second of the handstand hold is a rep.

Pre-workout skill
3 sets:
20 alternating shoulder taps
– Increase difficulty across each set.

10.00 EESTI VABARIIGI SÜNNIPÄEVA ERITREENIG BOXIS

WOD

For time:
60/75-cal row
21 back squats (55/85 kg)
60/75-cal row
15 back squats
60/75-cal row
9 back squats

WOD

Open Workout 18.1

AMRAP 20:
8 toes-to-bars
10 single-DB hang clean and jerks (15/22.5 kg)
12/14-cal row
– Perform 5 clean and jerks with one arm, and then switch.

10.00 CROSSFIT

11.30 HYROX

WOD

Every 5:00 for 25:00:
400-m run
15 overhead squats (29/43 kg)
– Rest the remainder of the 5:00.

WOD

On a 15:00 clock:
Find a heavy single bench press
Bench press
3-3-3-3-3-3-3-3
– Lift 50-60% of heavy single loading.

WOD

2 rounds for time with a partner:
50/60-cal bike
Double-DB walking lunges (45 m) (15/22.5 kg)
20 wall walks
– Split work as needed; 1 partner works at a time.