Treeningukava/ WOD

WOD

Double DB/KB STOH 24/16 kg
10-9-8-7-6-5-4-3-2-1
Hollow Rocks
20-18-16-14-12-10-8-6-4-2

FOR QUALITY AND LOAD

Every 2 Minutes for 20 Minutes
1 Power Clean
1 Hang Squat Clean

STRENGTH

Weighted Pull Up
2-2-2-1-1-1-1

WOD

Tabata
Box Jumps L/M
Ring Row
Jumping Lunges
Slam Balls

WOD

5 Triple Unders
250 Mtr Row
50 Wallballs
500 mtr Row
40 Sit Ups
1000 Mtr Row
30 one DB altern. Devil Presses 22,5/15 kg

Sinu nädalavahetuse väärt alguse eest hoolitseb kell 10.00 Mihkel!

WOD

For Time
21 Power Cleans 60/40 kg
7 Rope Climbs
15 Power Cleans
5 Rope Clims
9 Power Cleans
3 Rope Climbs

WOD

5 3-minute rounds of:
20 Russian KB Swings 24/16 kg
10 Burpees
10 Russian KB Swings
5 Burpees
Row for max meters
Rest 3 minutes between rounds.

HEAVY DAY

Front Squat
1-1-1-1-1
Back Squat
1-1-1-1-1

WOD

Lola

5 Rounds For Time
30 Double-Unders
20 Knees-to-Elbows
10 Handstand Push-Ups