Treeningukava/ WOD

WOD

3 rounds for time:
30 hang power cleans (35/50 kg)
30 bar-facing burpees

Pre-workout
EMOM 6:
3 hang power cleans
– Build to a heavy 3-rep for the day.

WOD

MARY
BENCHMARK
AMRAP 20:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups

WOD

For load:
5-5-5-5-5
Back squat

WOD

6 rounds for time of:

10 DB burpee deadlifts (15/22.5 kg) 10 box jumps (L/XL)

WOD

AMRAP 15:
20-cal row
15 double-DB push presses (15/22.5 kg)
10 toes-to-bars

WOD

Kell 10:00 Boxis tiimikas!

WOD

3 rounds for time:
Run 400 m
100 double-unders
10 front squats (70/100 kg)

Pre-workout:
On a 10:00 clock:
Build to a heavy 1 squat clean + 2 front squats

WOD

AMRAP 8:
20 walking lunges
20 burpees to a 1,80 m target

Post-workout
Accumulate:
30-50 GHD hip extensions

WOD

BENCHMARK MORRISON

50-40-30-20-10 reps for time:
Wall-ball shots (6/9 kg) (2.7/3 m)
Box jumps (50/60 cm)
KB swings (16/24 kg)
– Step down from the box.

WOD

On an 18:00 clock:
12:00 to establish a heavy 5-rep bench press
Rest 3:00
3:00 max-distance handstand walk

Pre-workout:
Handstand and handstand walk practice