Treeningukava/ WOD

WOD

FOR TIME
3 rounds:
20 front squats
5 muscle-ups
♀ 45 kg ♂ 70 kg

HEAVY DAY

Sumo Deadlift
3-3-3-3-3

Last time performed: 26.04.21

WOD

5 Sets of
1 Min row for max Meters
3 Min Rest

WOD

Complete as many reps as possible in 12 minutes of:
1 pull-up, 2 push-ups, 3 squats
2 pull-ups, 4 push-ups, 6 squats
3 pull-ups, 6 push-ups, 9 squats
… etc

BENCHMARK DAY

DT

5 Rounds For Time
12 Deadlifts (70/48 kg)
9 Hang Power Cleans (70/48 kg)
6 Push Jerks (70/48 kg)

Good Times for “DT”
– Beginner: 15-19 minutes
– Intermediate: 10-14 minutes
– Advanced: 6-9 minutes
– Elite: <6 minutes

HEAVY DAY

Front Squat
3-3-3-3-3

WOD

FOR TIME:
5 Rounds
20 sit-ups with med ball
20 russian KB Swings 24/16 kg
20/16-cal. row
3 Min Rest between Rounds
ADV: GHD

WOD

AGOQ WOD NR. 3
For Time
75 Power Cleans 60/40 kg
300 Double Unders
Timecap: 15 Minutes

WOD

OPEN 16.1
AMRAP in 20 minutes
8 Overhead Walking Lunges (43/29 kg)
8 Bar Facing Burpees
8 Overhead Walking Lunges (43/29 kg)
8 Chest-to-Bar Pull-Ups

BOX BRIEF

Välitreeningud teisipäeval kell 17.30 ja 18.30

WOD

FOR TIME
21-15-9 Ring Dips
12-9-6 Hang Squat Snatches 50/35 kg