Treeningukava/ WOD

WOD

AMRAP 20:
30 burpees
20 alternating DB snatches (15/22.5 kg)
100-m double-DB farmers carry (15/22.5 kg)

WOD

Ilusat naistepäeva meie tublidele ja tugevatele naistele!

Boxis ikka tiimikas kell 10:00!

WOD

AMRAP 8:
8 box jumps (51/61 cm)
1 rope climb (4.6/4.6 m)

Post-workout
3 sets:
:30 V-ups
1:00 rest

WOD

For load:
EMOM 12:
3 power cleans
2 hang power cleans
1 push jerk
– Build in load.

Post-workout
On an 8:00 clock:
Row, bike, or ski

WOD

Nancy

5 rounds for time:
400-m run
15 overhead squats (29/43 kg)

WOD

For time:
21-18-15-12-9-6-3
Deadlifts (35/50 kg)
– Complete 2 wall walks after each set.

Post-workout
200-meter single-arm kettlebell front-rack carry
– Switch arms as needed.

WOD

On a 10:00 clock:
50 wall-ball shots (6/9 kg) (2.7/3 m)
50/60-cal air bike
Max single-DB box step-ups (51/51 cm) (15/22.5 kg)

WOD

Tiimikas kell 10:00 Boxis!

WOD

OPEN 25.1

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet / 4,57m )

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

WOD

3 rounds for time:
800/1,000-m row
100 double-unders