Treeningukava/ WOD

WOD

PRIIT

Teams of 2

1991 m row
32 rounds of
4 thrusters 25/40 kg
4 ovh squats
23 double unders

change partner after full rounds

WOD

For time:
50 deadlifts (30/45 kg)
50 sumo deadlift high pulls
– Every minute including the start, complete 7 knees-to-elbows.

HEAVY DAY

Every 4:00 for 5 sets:
40 air squats
4 shoulder presses

PARTNER WOD

Partner Badger

3 rounds for time with a partner:
30 squat cleans (30/45 kg)
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.

WOD

AMRAP 15:
Double-KB front-rack carry (50 m) (16/24 kg)
10 burpees to target (12 in)

WOD

AMRAP 12:
3-6-9-12… etc.
AbMat sit-ups
Push jerks (34/52 kg)

Pre-workout:
Every 2:00 for 5 sets:
1 shoulder press
3 push jerks
– Build in load if the technique is sound.

WOD

Tiimikas kell 10:00 Boxis!

WOD

Wyk

5 rounds for time:
5 front squats (70/102 kg)
5 rope climbs (4.6 m)
400-m run with a plate (10/20 kg)
– 30:00 time cap.

WOD

JT

21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups