Treeningukava/ WOD

10.00 Eesti taasiseseisvumise eri

WOD

40-30-20 reps for time:
Single-leg squats
Toes-to-bars

WOD

5 x 3:00 rounds:
400/500-m row
Max KB swings (24/32 kg)
– Rest 1:00 between rounds.

WOD

AMRAP 12:
100-m single-KB suitcase carry (24/32 kg)
7 right-arm KB snatches
7 left-arm KB snatches

10.00 LAUPÄEVA ERI KOOS JOOSEPIGA

WOD

10 rounds for time of:
3 muscle-ups
4 box jumps (61/76 cm)

WOD

3 rounds for time of:
400-m run
21 med-ball cleans (6/9 kg)
12 power cleans (40/60 kg)

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 (20 in)
1:00 push presses (25/35 kg)
1:00 row for calories
– Rest 1:00 between rounds.

HEAVY DAY

Back squat
5-5-5-5-5

WOD

For time:
100 double-unders
20 toes-to-bars
80 double-unders
20 toes-to-bars
60 double-unders
20 toes-to-bars
40 double-unders
20 toes-to-bars
20 double-unders
20 toes-to-bars