Treeningukava/ WOD

WOD

EMOM 16:
Min. 1 | 10 chest-to-bar pull-ups
Min. 2 | 5 front squats (50/85 kg)

WOD

Open 13.2
Benchmark
AMRAP 10:
5 shoulder-to-overheads (34/52 kg)
10 deadlifts
15 box jumps (51/61 cm)
– Step down from the box.

Pre-workout
On a 10:00 clock:
Find a heavy 3-rep push jerk

WOD

2-4-6-8-10 reps for time of:
Wall-walks
Shuttle runs
– 1 shuttle run is 7,5 mtr out and 7,5 mtr back.

Post-workout
1 set:
100-m left-arm KB front-rack carry
100-m right-arm KB front-rack carr

WOD

Tiimikas kell 10.00!

WOD

Open 18.1

AMRAP 20:
8 toes-to-bars
10 DB hang clean and jerks (15/22.5 kg)
12/14-cal row
– Perform 5 clean and jerks with one arm, then 5 with the other.

WOD

For time:
800-m run
50 hand-release push-ups
50 single-arm DB overhead walking lunges (15/22.5 kg)
800-m run

3 sets:
:30 left-arm dumbbell side bends
:30 rest
:30 right-arm dumbbell side bends
:30 rest

WOD

Aastalõpu eri kell 10:00!
Saadame aasta ära veel viimase korraliku trenniga!

WOD

4 x AMRAP 4:
3 hang power cleans (50/35 kg)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.

WOD

2 rounds for time:
50 alternating DB snatches (15/22.5 kg)
50 wall-ball shots (6/9 kg) (2.7/3 m)