Treeningukava/ WOD

Head Eesti Vabariigi taasiseseisvumispäeva!

Box suletud, tähistame! 😉

WOD

As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots (6/9 kg) (2.7/3 m)
15 double-unders
– After each completed round, add 5 wall-ball shots and 15 double-unders.

Post-workout
4 sets:
:20 med-ball Russian twist
:10 rest
:20 flutter kicks
:10 rest

WOD

For time:
50 box jump-overs (50/60 cm)
40 hang power snatches (25/35 kg)
30 chest-to-bar pull-ups
– Step down from the box.
Score: Total time

WOD

Tiimikas kell 10:00 Boxis!

WOD

18-15-12-9-6-3 reps for time:
Squat cleans (45/60 kg)
Lateral burpees over the bar

Pre-workout
EMOM 8:
3 hang squat cleans
– Work to a heavy 3-rep for the day.

WOD

Every 3:00 for 5 rounds:
50 double-unders
Handstand walk (7.5 m)
– Rest remainder of each round.
– Score is slowest round.

WOD

5 rounds for time:
20 Russian KB swings (24/32 kg)
400-m run

WOD

HEAVY DAY
For load:
10-10-10-10-10
Bench press

Post-workout
8 sets:
:20 double-unders
:10 rest

WOD

AMRAP 10:
15-calorie row
10 deadlifts (50/80 kg)

Pre-workout
Take 10:00 to build to a heavy 5-rep deadlift

WOD

For time:
400-m run
30 toes-to-bars
400-m run
10 wall walks
400-m run
30 toes-to-bars
400-m run

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