Treeningukava/ WOD

WOD

7-6-5-4-3-2-1 reps for time of:
Bar muscle-ups
– Row 150 m after each round.

Post-workout
3 sets:
10-20 GHD sit-ups

WOD

Tiimikas kell 10:00 Boxis!

WOD

Võta sõber kaasa ja tule sõbrapäeva tiimikale!

WOD

Every 2:00 for 10 rounds for load:
10 box jumps (51/61 cm)
3 hang squat cleans
– Step down from the box.
Score: Load

WOD

AMRAP 15:
3-6-9-12.. etc.
Pull-ups
Bar-facing burpees
Push jerks (35/50 kg)

WOD

3 x AMRAP 4:
3 rounds:
15 KB swings (16/24 kg)
30 double-unders
Then…
Max-reps walking lunges
– Rest 1:00 between AMRAPs.

Pre-workout
EMOM 8:
:15 triple-under practice

WOD

HEAVY DAY

For load:
3-3-3-3-3
Front squat

WOD

Tiimikas kell 10:00 boxis!

WOD

For time:
400-m run
15 box jump-overs (61/76 cm)
30 pull-ups
800-m run
30 pull-ups
15 box jump-overs (61/76 cm)
400-m run

Post-workout
Accumulate:
50 banded good mornings and 1:00 of GHD Superman hold in as few sets as possible

WOD

5 rounds for time:
750-m row
30 sit-ups
15 handstand push-ups