Treeningukava/ WOD

WOD

Tiimikas kell 10:00!

WOD

Fire!!!
For time:
400-m run
30 lateral burpees over the bar
20 clean and jerks (35/50 kg)

WOD

Holy Hot Cheeks, Batman!
For reps:
3:00 max-cal row
3:00 max-distance handstand walk
3:00 max-cal bike
3:00 rest
3:00 max-cal bike
3:00 max-distance handstand walk
3:00 max-cal row
– 5 feet of handstand walking is 1 rep.

WOD

No Chalk, No Grips…Leave Ya Gear Here
For time:
Accumulate 6:00 of a pull-up bar dead hang hold
– Each time you drop from the bar, complete 100 double-unders and 30 V-ups.
Score: Total time

WOD

Quality & Quantity
Heavy Day
1 rep on the minute of:
Min 0-5: Snatch High Pull
Min 6-10: Hang Power Snatch
Min 11-20: Power Snatch

WOD

Rock ‘n’ Roll
For time:
500-m row
30 toes-to-bars
30 overhead squats (35/50 kg)
500-m row

Pre-workout
3 sets:
6 overhead squats
– Build in load.

WOD

AMRAP 8:
5 hang power cleans (47/70 kg)
5 strict handstand push-ups

Post-workout
4 rounds:
Dumbbell overhead walking lunges (15.2 m)
– Rest 1:00 between round

WOD

Tiimikas kell 10:00!

WOD

12 Days of CrossFit

1 HSPU
2 Push Presses
3 Back Squats
4 Snatches
5 Push Ups
6 Box Step Ups
7 Box Jumps
8 Double Unders
9 Wallballs
10 Lateral Burpees over BB
11 cal Row
12 Clean ja Jerks

BB weight 25/40 kg

sooritusjärjekord

1. ring 1 HSPU
2. ring 2 Push Presses + 1 HSPU
3. ring 3 back Squats + 2 Push Presses + 1 HSPU
   jne

WOD

For Time:
2000 m Row