Treeningukava/ WOD

WOD

AMRAP 12:
25/36 cal on any machine
72 double-unders

Post-workout
4 sets:
10 good mornings
– Build in load, but only as quality mechanics allow.

WOD

Andi

For time:
100 hang power snatches (20/30 kg)
100 push presses (20/30 kg)
100 sumo deadlift high pulls (20/30 kg)
100 front squats (20/30 kg)

WOD

20 DB presses (15/22.5 kg)
80 air squats
30 DB push presses
60 air squats
40 DB push jerks
40 air squats

WOD

Tiimikas kell 10:00!

WOD

21-15-9 reps for time of:
Toes-to-bars
Burpees
Wall-ball shots (6/9 kg) (2.7/3 m)

WOD

For load:
3-3-3-3-3
Deadlift

WOD

10 x 1:00 rounds:
5 back squats
Max-reps ring dips
– Rest 1:00 between rounds.
– Score is total ring dips.

Pre-workout
EMOM 5:
5 tempo wall-facing squats

WOD

Every 5:00 for 5 rounds:
50 double-unders
10 kipping pull-ups
10 push jerks (47/70 kg)
Alternating double-dumbbell front-rack lunges (15.2 m) (35/50 lb)
– Rest with the remaining time in the intervals.

WOD

Nancy

5 rounds for time:
400-m run
15 overhead squats (29/43 kg)

WOD

5 rounds for time:
5 muscle-ups
5 power cleans (55/80 kg)