Treeningukava/ WOD

WOD

5 rounds for time:
500-m row
400-m run
– Rest 3:00 between rounds.

WOD

AMRAP 12:
2 wall-ball shots (2.7/3 m) (6/9 kg)
2 box jump-overs (51/61 cm)
2 burpees
– After every round add 2 reps to each movement.

Pre-workout
EMOM 10:
2 thrusters

WOD

For Time

5 Rounds for time
15 Toes to bar
7 Power Cleans 45/60 kg
30 Double Unders

WOD

Tiimikas kell 10:00!

WOD

Every 2:00 for 8 rounds:
15 wall-ball shots (6/9 kg) (2.7/3 m)
Max-cal row
– Rest 2:00 between rounds.

Post-workout
EMOM 6:
:30 ring support hold

WOD

AMRAP 16:
20/25-cal bike
15 box jumps (51/61 cm)
3 rope climbs (4.6/4.6 m)
– Step down from the box.

Pre-workout
EMOM 6:
1-3 reps of chosen rope climb skill

WOD

For time:
10-9-8-7-6-5-4-3-2-1
Bar-facing burpees
Hang power snatches (35/50 kg)

Pre-workout
5 sets, building in load:
Snatch pull + power snatch + hang power snatch

WOD

10 sets for load:
2 front squats
– Lift once every 3:00.

WOD

Fran

For time:
21-15-9
Thrusters (29/43 kg)
Pull-ups

Post-workout
Accumulate:
3:00 plank hold

WOD

For Time

50-40-30-20-10
Box Jumps L/M
KB Swings 16/12 lkg