Treeningukava/ WOD

WOD

AMRAP 12:
2 wall walks
2 legless rope climbs

Add 1 wall walk every round.

WOD

AMRAP 21 with a partner:
20-cal bike
40 toes-to-bars
60 double-unders

BENCHMARK DAY

Andi

For time:
100 hang power snatches
 (20/29 kg)
100 push presses
100 sumo deadlift high pulls
100 front squats

WOD

5 rounds for time of:
200-m run
20 air squats
20 push-ups
20 lunges

11.00 5000 m jooks Tamme staadionil

WOD

21-15-9 reps for time of:
Clean and jerks (30/45 kg)
Echo bike calories

• Women perform 15-12-9 calories.

WOD

For time:
50 single-arm DB overhead squats (15/22,5g)
50 single-DB step-overs (15/22,5 kg) (51/60 kg)
150 double-unders
25 single-arm DB overhead squats
25 single-DB step-overs
75 double-unders

WOD

AMRAP 10:
50 burpee pull-ups
75 KB swings (16/24 kg)
Max burpee pull-ups in the remaining time

• Pull-up bar is 6 inches above fingertips with arms extended overhead.
• Score is the number of burpee pull-ups completed at the end of the workout.

HEAVY DAY

Front squat
3-3-3-2-2-1-1

BENCHMARK DAY

FIGHT GONE BAD

3 rounds for reps:
1:00 wall-ball shots (6/9 kg)(2.7/3 m)
1:00 sumo deadlift high pulls (25/35 kg)
1:00 box jumps (51 cm)
1:00 push presses (25/35 kg)
1:00 row for calories

• Rest 1:00 between rounds.