Treeningukava/ WOD

WOD

3 rounds for time:
21 bar-facing burpees
15 deadlifts (70/100 kg)
90 double-unders

Post workout
3 sets:
50 flutter kicks
25 AbMat sit-ups

WOD

Tiimikas kell 10.00

WOD

Cindy
Benchmark
As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats

WOD

5 rounds for calories:
2:00 air bike
2:00 rest

WOD

Heavy Day
Every 5:00 for 7 sets:
3 push presses
2 push jerks
1 split jerk
– Build in load each set.

WOD

2 rounds for time:
200-m run
15 back squats (45/60 kg)
200-m run
12 front squats (45/60 kg)
200-m run
9 overhead squats (45/60 kg)

WOD

For time:
20/25-16/20-12/15-8/10-4/5
Calorie row
20-16-12-8-4
Toes-to-bars

Post-workout
4 sets:
Front-rack carry (30.5 m)
– Rest 1:00 between sets.

WOD

3 rounds for time of:
50 double-unders
12 deadlifts (70/102 kg)
Right into…
1000 m row/ski or 2000 m bike;

Pre-workout
Every 2:00 for 5 sets:
5 deadlifts

WOD

Tiimikas kell 10:00 boxis!

WOD

Kelly
Benchmark

5 rounds for time of:
400-m run
30 box jumps (51/61 cm)
30 wall-ball shots (6/9 kg) (2.7/3 m)
– Step down from the box.