Treeningukava/ WOD

WOD

AMRAP in 15 Minutes
120/80 cal Row
60 KB Snatches from Hang 24/16 kg
30 Strict Ring Dips

WOD

4 Rounds for Time

80 Double Unders
14 Mtr front rack Lunges w 2 DB-s 15/10 kg
25/20/15/10 Toes to Bar
14 Mtr front rack Lunges w 2 DB-s 15/10 kg

BENCHMARK DAY

Fight Gone Bad
3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (9/6 kg)
1 minute Sumo Deadlift High-Pulls (35/25 kg)
1 minute Box Jumps (L/M)
1 minute Push Press (35/25 kg)
1 minute Row (calories)
1 minute Rest

last time performed 18.11.19

FOR QUALITY

Build up to heavy 3 rep Deadlift

WOD

12-9-6 reps for time of:
Deadlifts
Bar muscle-ups
♀ 80 kg ♂ 120 kg

OPEN GYM 17.00-19.00

Ühel päeval nädalas ei pane me WOD-d üles.

Pead kohale tulema ja end üllatada laskma

Näeme laupäeval kell 10.00

WOD

AMRAP 20

Complete as many rounds as possible in 20 minutes of:
5 power snatches
7 toes-to-bars
9 box jumps
♀ 30 kg., M box
♂ 50 kg, L box

HEAVY DAY

Front Squat
5-3-2-2-1-1-1-1-1

WOD

AMRAP 7
5 Front Squats with 50% from todays 1 RM
25 Double Unders

WOD

5 rounds for time of:
5 shoulder presses
10 push presses
15 push jerks
♀ 25 kg ♂ 40 kg