Treeningukava/ WOD

FOR QUALITY AND LOAD

EMO3M for 24 Minutes
1 Shoulder Press
2 Push Presses
3 Push Jerks

buid up load

WOD

3 Rounds for Time
400 Mtr Run
30 Walking Lunges w KB in Fron Rack 24/16 (15 LH/15 RH)
20 Ring Rows
10 alternating Pistols

WOD

AMRAP 10
5 power snatches 60/35 kg
5 box jumps XL+/L

WOD

3 Rounds for max Reps
AMRAP 2
14 weighted Sit Ups with KB 24/16 kg
14 Russ KB Swings 24/16 kg
max Burpees in remaining Time
1 Min Rest
AMRAP 2
14 weighted Sit Ups with KB 24/16 kg
14 Russ KB Swings 24/16 kg
max Mountain Climbers in remainig Time

1 Min Rest

BENCHMARK DAY

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

last time performed: 06.01.2020

BENCHMARK DAY

10.000 m Run

WOD

AMRAP 8
6 Deadlifts 120/80 kg
2 Rope Climbs

WOD

Back to back AMRAPs

AMRAP 5
15/12 cal Row
12 KB Swings 24/16 kg
AMRAP 5
15/12 cal Row
10 Toes to Bar
AMRAP 5
15/12 cal Row
8 Ring Dips

TASUTA PROOVITREENINGUTE PÄEV

WOD

AMRAP 12
5 Burpees over DB
10 Goblet Squats 15/10 kg
10 Seated Shoulder Presses 15/10 kg
10 Walking Lunges w Med Ball
35 Single Unders/DU-s

WOD

5 rounds, each for time of:
Run 400 meters
15 Clean and Jerks
Rest 3 minutes between rounds.
♀ 25 kg. ♂ 40 kg.