Treeningukava/ WOD

WOD

Complete as many reps as possible in 21 minutes of:
Row 500/250/100 meters
Max-rep toes to bar
Each time you break a set of toes to bar, complete a row. From 0:00-7:00 row 500s, from 7:00-14:00 row 250s, and from 14:00-21:00 row 100s. Post number of toes to bar completed each round to comments.

WOD

Ingrid
10 rounds for time of:
3 snatches 60/40 kg
3 burpees over the bar

WOD

FOR TIME
Barbara Ann
5 rounds, of:
10 handstand push-ups
20 deadlifts w 2 KB/DB s 24/16 kg ADV 32/24 kg
30 sit-ups
40 double-unders
Rest precisely 3 minutes between rounds.

ADV: 20/30/40/50 reps

HEAVY DAY

Back Squat
2-3-5-10-2-3-5-10
all sets with same weight

WOD

21-15-9 reps for time of:
Wall-ball shots
Row (calories) 9/6kg

WOD

Jackie
For time
1000 m Row
50 Thrusters 20/15 kg
30 Pull Ups

last time performed 31.08.20

AT HOME

FOR Time
800 mtr Run
50 Thrusters w DB/KB
50 Bent over Rows w DB/KB

WOD

FOR TIME
10-9-8-7-6-5-4-3-2-1 Hang Power Snatches 40/25 kg
20-18-16-14-12-10-8-6-4-2 V-Ups

AT HOME

FOR TIME

20-18-16-14-12-10-8-6-4-2 DB/KB Snatches from Ground
20-18-16-14-12-10-8-6-4-2 V-Ups

HEAVY DAY

Deadlift
5-5-5-5-5

WOD

Death by Slamballs and Rowing
Begin with 4 Slamballs 4 cal Row
add every Minute 1 Slamball and 1 cal

AT HOME

Every 3 Minutes for 15 Minutes
15 Good Mornings

Death By
Squating Jacks begin with 5 reps

WOD

The Ghost
6 Rounds for Total Reps in 23 minutes
1 minute of Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest

AT HOME

6 Rounds for Total Reps in 23 minutes
1 minute of 10 mtr Shuttle Runs
1 minute of Burpees
1 minute of Jumping Jacks
1 minute Rest