Treeningukava/ WOD

WOD

AMRAP 9:
3 thrusters (40/60 kg)
3 ring muscle-ups
3 lateral burpees over the bar

WOD

8 rounds for time:
5 box jumps (61/76 cm)
3 power cleans (50/80 kg)

WOD

7 rounds for time:

2 rope climbs (4.6/4.6 m)

20 walking lunges 20 hollow rocks

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.