Treeningukava/ WOD

WOD

21-15-9 reps for time:
Hang power snatches (29/43 kg)
Overhead squats

Post-workout
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single kettlebell or dumbbell.

WOD

For time:
40 knees-to-elbows
40 alternating double-DB front-rack lunges (10/15 kg)
– Rest 2:00
30 knees-to-elbows
30 alternating double-DB front-rack lunges
– Rest 1:00
20 knees-to-elbows
20 alternating double-DB front-rack lunges

Post-workout
1 set:
Single-arm overhead dumbbell walk (61 m)
– Use workout weight.
– Switch arms as needed.

WOD

Kell 10:00 Tiimikas!

WOD

Diane

For time:
21-15-9
Deadlifts (70/102 kg)
Handstand push-ups

WOD

KAREN

For time:
150 wall-ball shots (6/9 kg) (2.7/3 m)

WOD

For time:
50 burpees
200 double-unders
50 burpees

Post-workout
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk (45.7 m)

WOD

“Helen”
Benchmark

3 rounds for time:
400-m run
21 KB swings (16/24 kg)
12 pull-ups

WOD

For load:
5-5-5-5-5
Overhead squat

Post-workout
For completion:
200-m double-KB front-rack carry

WOD

Partner
AMRAP 20 with a partner:
Row for calories
– Switch as needed.

WOD

Tiimikas kell 10:00 Boxis!