Treeningukava/ WOD

TASUTA PROOVITREENINGUTE PÄEV!!!

WOD

AMRAP 12
4 Burpees
8 Walking Lunges w KB
16 KB Twists 24/16 kg
32 Double Unders/Single Unders

WOD

Max freestanding handstand hold

Then,
Damn Diane
3 rounds for time of:
15 deadlifts
15 strict deficit handstand push-ups
♀ 93 kg., 5 cm. deficit
♂ 143 kg., 9 cm deficit
Reduce reps and/or loading to try to finish within 15 minutes.

WOD

3 Rounds of
AMRAP 4
Cash In: 20/15 cal Assault Bike
3-6-9-12-…
DB Cleans 22,5/15 kg
Push ups
Rest 4 Minutes

HEAVY DAY

Back Squat
3-3-3-3-3

WOD

Row’d Royalty 18.1

1000m Row, 2:00 Minute Rest
750m Row, 1:00 Minute Rest
500m Row, 0:30 Second Rest
250m Row

Score: Total Rowing Time without the Rests

WOD

5 Rounds for Time
9 Snatches 40/25 kg
12 Toes to Bar
15 Wallballs 9/6 kg

Laupäevale kohaselt leiad sa WOD kell 10.00 boxis tahvlilt!