Treeningukava/ WOD

WOD

Annie

50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

Pre-workout
6 sets for load:
1 snatch balance + 2 overhead squats

WOD

EMOM 10:
3 bar muscle-ups
10 hand-release push-ups

Post-workout
Accumulate:
50 GHD hip extensions

WOD

AMRAP 8:
24 KB swings (16/24 kg)
6 shuttle runs
– 1 shuttle run is 7mtr out and 7 mtr back.

Post-workout
Accumulate:
10 Turkish get-ups/arm
– Use a single DB or KB.

WOD

3 rounds for time:
24/30-cal bike
15 hang power cleans (35/60 kg)

5 Sets FOR QUALITY Medium/Light weight
1 Hang High Pull + 1 Hang Clean

WOD

For time:
100 double-unders
20 toes-to-bars
80 double-unders
20 toes-to-bars
60 double-unders
20 toes-to-bars
40 double-unders
20 toes-to-bars
20 double-unders
20 toes-to-bars

WOD

Tiimikas kell 10:00!

WOD

5 rounds for time:
400-m run
30 lateral KB jump-overs
20 double-KB walking lunges (12/16 kg)
100-m double-KB farmers carry (12/16 kg)

WOD

4 rounds for time:
15 strict handstand push-ups
15 strict ring dips
800/1,000-m row

WOD

For time:
2 rounds of:
10 snatches (40/60 kg)
12 bar-facing burpees
Straight into…
2 rounds of:
10 snatches, (30/45 kg)
12 bar-facing burpees

Pre-workout
EMOM 8:
1 snatch pull
1 power snatch
1 overhead squat
1 squat snatch

WOD

EMOM 16:
Min. 1 | 10 chest-to-bar pull-ups
Min. 2 | 5 front squats (50/85 kg)