Treeningukava/ WOD

BENCHMARK DAY

5000 m jooks Tamme staadioni välisringil kell 10.00

HEAVY DAY

Every 2:00 for 10 rounds:
1 power clean
2 hang power cleans
8/10-cal bike

BENCHMARK DAY

ANDI
For time:
100 hang power snatches
 (25/34 kg)
100 push presses
100 sumo deadlift high pulls
100 front squats

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)