Treeningukava/ WOD

WOD

For time:
30 box jumps (61/76 cm)
1,600-m run
10 rope climbs (4.6/4.6 m)

Pre-workout
EMOM 5:
:20 double-under practice

WOD

For calories:
30:00 bike, row, or ski
– Perform 2 power snatches every 20 calories.

Pre-workout
3-4 sets:
2 power snatches

WOD

AMRAP 12:
100-m single-DB suitcase carry (22.5/32.5 kg)
7 single-DB push jerks, right arm
7 single-DB push jerks, left arm

Post-workout
Accumulate:
2:00 side plank, right
2:00 side plank, left

WOD

Heavy Day
For load:
Deadlift
5-5-5-5-5

WOD

21-18-15-12-9 reps for time of:
Knees-to-elbows
Front squats (35/50 kg)

Post-workout
Accumulate:
2:00 ring support hold

WOD

OPEN WOD 20.1

10 rounds for time of:
8 ground-to-overheads, 29/43 kg
10 bar-facing burpees

WOD

Tiimikas kell 10:00!

WOD

AMRAP 25:
1,000-m run
10 ring muscle-ups
10 wall walks
20 DB snatches, right (15/22.5 kg)
20 DB snatches, left

WOD

On a 10:00 clock:
250 double-unders
50 chest-to-bar pull-ups
Max-reps thrusters (47/70 kg)

Post-workout
6 sets:
1-5 strict weighted pull-ups
– Rest 1:30 between sets.

WOD

For time:
22-16-10
Deadlifts (55/90 kg)
Double-dumbbell box step-ups (51/51 cm) (35/50 lb)
Rest 1:00
9-6-3 reps of
Power cleans (55/80kg)
Double-dumbbell box step-overs (51/51 cm) (35/50 lb)

Pre-workout
EMOM 10:
1 deadlift + 1 power clean