Treeningukava/ WOD

WOD

JT

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

WOD

10 rounds for time:
12 KB swings (16/24 kg)
30 double-unders
– 15:00 time cap.

Pre-workout:
3 sets for completion:
5-10 strict toes-to-bars

WOD

4 rounds for time:
400-m run
10 squat snatches (43/61 kg)

Pre-workout:
Every 2:00 for 5 sets:
3 snatches

WOD

For time:
30 DB devils presses (15/22.5 kg)
50 DB step-ups (12 in)
– Use 2 dumbbells.

Pre-workout:
On a 10:00 clock:
Kipping pull-up or chest-to-bar skill work

WOD

Hold Please…

4 rounds for time:
10/15-cal bike
:30 accumulated dead hang hold
10/15-cal bike
:30 accumulated handstand hold
10/15-cal bike
:30 accumulated ring support hold

WOD

Tiimikas kell 10:00 Boxis!

WOD

Why Though?

9-12-15-18-21 reps for time of:
Suitcase KB reverse lunges (24/32 kg)
Kipping chest-to-bar pull-ups
Burpee box jumps (61/76 cm)
– Use one kettlebell.

WOD

Pushy Gwen

Heavy Day

15-12-9 reps for load:
Push press

Pre-workout
3 sets:
7 push presses
– Build to workout weight or slightly over.

WOD

Alexander
Partner
5 rounds for time with a partner:
31 back squats (35/50 kg)
12 power cleans

WOD

Strategy Is For Squares

6 sets:
On a 1:30 clock:
:45 max-calorie row
:15 transition
:30 toes-to-bars
– Rest 3:00 between intervals.