Treeningukava/ WOD

WOD

For load:
Deadlift
10-8-8-4-4-4

Pre-workout
2 sets:
10 monster walk steps, forward
10 monster walk steps, backwards
10 banded sumo stance good mornings
10 banded pull-aparts

WOD

AMRAP 10:
10 alternating single-leg squats
10 power cleans (45/60 kg)

Pre-workout
On a 8:00 clock:
Build to a heavy complex
1 clean grip deadlift
1 clean pull
1 hang power clean
1 power clean

HEAD VABARIIGI AASTAPÄEVA!

WOD

For time:
50 hang power snatches (29/43 kg)
50 push presses
50 sumo deadlift high pulls
50 front squats

WOD

Eesti Vabariigi aastapäeva eri tiimikas! Ikka kell 10:00 boxis!

WOD

For time:
25 strict pull-ups
50 Russian KB swings (24/32 kg)
800/1000 meter row

WOD

GRACE DB VERSION

For time:
50 dumbbell power clean and push jerks (15/22,5 kg)
– Use two dumbbells.

WOD

For time:
100 AbMat sit-ups
50 overhead squats (34/52 kg)

WOD

For time:
400-m run
30 box jump-overs (51/61 cm)
400-m run
30 toes-to-bars
400-m run
30 double-DB thrusters (10/15 kg)

WOD

Benchmark
For time:
2,000-m row