Treeningukava/ WOD

WOD

Tiimikas kell 10:00!

WOD

Every 2:00 for 8 rounds:
15 wall-ball shots (6/9 kg) (2.7/3 m)
Max-cal row
– Rest 2:00 between rounds.

Post-workout
EMOM 6:
:30 ring support hold

WOD

AMRAP 16:
20/25-cal bike
15 box jumps (51/61 cm)
3 rope climbs (4.6/4.6 m)
– Step down from the box.

Pre-workout
EMOM 6:
1-3 reps of chosen rope climb skill

WOD

For time:
10-9-8-7-6-5-4-3-2-1
Bar-facing burpees
Hang power snatches (35/50 kg)

Pre-workout
5 sets, building in load:
Snatch pull + power snatch + hang power snatch

WOD

10 sets for load:
2 front squats
– Lift once every 3:00.

WOD

Fran

For time:
21-15-9
Thrusters (29/43 kg)
Pull-ups

Post-workout
Accumulate:
3:00 plank hold

WOD

For Time

50-40-30-20-10
Box Jumps L/M
KB Swings 16/12 lkg

WOD

Tiimikas kell 10:00 boxis!

WOD

For time:
2400 m run
then…
5 rounds:
15 push-ups
15 toes-to-bars

Post-workout
3 sets:
Max unbroken pull-ups

WOD

Every 1:30 for 12 sets:
3 back squats