Treeningukava/ WOD

Tiimikas kell 10.00

WOD

For Time:
4 Rope Climbs (15-ft.)
40 Alternating Single-Leg Squats
40 Alternating DB Snatches (22,5/15 kg)
3 Rope Climbs
30 Alternating Single-Leg Squats
30 Alternating DB Snatches
2 Rope Climbs
20 Alternating Single-Leg Squats
20 Alternating DB Snatches
1 Rope Climb
10 Alternating Single-Leg Squats
10 Alternating DB Snatches

ADV: instead of Rope Climbs as many legless Rope Climbs as possible

WOD

On a 20:00 Clock For Reps:
From 0:00-8:00:
AMRAP 8:
Max Strict Presses (45/30 kg)
Each time you break, perform 50 double unders or 1:00
of attempts
Rest 4:00
From 12:00-20:00
AMRAP 8:
Max Hang Power Cleans
(70/50 kg)
Each time you break, perform 30 squats

WOD

4 Rounds For Time:
15 mtr Overhead Walking Lunge
(45/30 kg) ADV(60/40 kg)
25 GHD Sit-ups If GHD not free perform 25 V-Ups

WOD

3 Rounds For Time:
800/650m Row
50 Deadlifts (45/30 kg)

WOD

LIFT MOVE WORK
On a 20:00 Clock:
From 0:00 – 4:00
1-Rep-Max Clean
Rest 2:00

From 6:00 – 10:00:
AMRAP 4:
Bar Muscle-ups
Rest 2:00

From 12:00 – 20:00:
AMRAP 8:
30 Double Unders
8 Single-Arm DB Push Presses (Left) (22,5/15 kg)
8 Single-Arm DB Push Presses (Right)
8 Lateral DB Burpees

BOX BRIEF

Täna box avatud treeninguteks alates 16.00. Lõunaseid tunde ei toimu

WOD

For Time:
1,000/800m Row
25 Box Jumps (L/M)
1,000/800m Row
50 Box Jumps
1,000/800m Row
75 Box Jumps

WOD

AMRAP 20:
10 Good Mornings 20/15 kg or GHD Hip Extensions
100m Farmer Carry (22,5/15kg)
10 Weighted Sit-ups (9/6 kg Med ball)

Add 10 reps to the Hip
Extensions and sit-ups after
each round

WOD

For Time:
1:00 Handstand Hold
100 Squats
1:30 Handstand Walk (for distance)
100 Squats
15 Handstand Push-ups