Treeningukava/ WOD

WOD

2 rounds for time:
800-m run
60 double-unders
40 DB goblet carry reverse lunges (15/22.5 kg)

WOD

5 x 4:00 rounds:
30 Russian KB swings (16/24 kg)
Max-cal row
– Rest 1:00 between rounds.
– Score is total calories.

WOD

For load:
3-3-3-3-3-3-3
Back squat

WOD

On a 30:00 clock with a partner:
Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00 partners each perform 10 burpees together.

WOD

21-15-9 reps for time:
Hang power snatches (29/43 kg)
Overhead squats

Post-workout
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single kettlebell or dumbbell.

WOD

For time:
40 knees-to-elbows
40 alternating double-DB front-rack lunges (10/15 kg)
– Rest 2:00
30 knees-to-elbows
30 alternating double-DB front-rack lunges
– Rest 1:00
20 knees-to-elbows
20 alternating double-DB front-rack lunges

Post-workout
1 set:
Single-arm overhead dumbbell walk (61 m)
– Use workout weight.
– Switch arms as needed.

WOD

Kell 10:00 Tiimikas!

WOD

Diane

For time:
21-15-9
Deadlifts (70/102 kg)
Handstand push-ups

WOD

KAREN

For time:
150 wall-ball shots (6/9 kg) (2.7/3 m)

WOD

For time:
50 burpees
200 double-unders
50 burpees

Post-workout
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk (45.7 m)