Treeningukava/ WOD

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.

WOD

“Horse Shoe”

AMRAP 10:
6 overhead squats (35/50 kg)
9 strict ring dips

Pre-workout
3 sets:
6 overhead squats
3-5 ring dips
– Take the barbell from the ground.

WOD

2 sets:
AMRAP 3:
100-m run
10 pull-ups
AMRAP 3:
Freestanding handstand hold
– Rest 2:00 between sets.

Pre-workout:
3 sets:
20 alternating shoulder taps
– Increase difficulty across each set.

WOD

Tiimikas kell 10:00!

WOD

On a 15:00 clock:
50 bar-facing burpees
50 wall-ball shots (6/9 kg) (2.7/3 m)
800-m run
Max-reps hang squat cleans in the remaining time (45/60 kg)

WOD

Jack

AMRAP 20:
10 push presses (35/50 kg)
10 kettlebell swings (16/32 kg)
10 box jumps (51/61 cm)

Pre-workout:
EMOM 9:
1 push press
– Build in load.

WOD

3-3-3-3-3 reps for load:
Front squat

WOD

For time:
10 wall walks
800/1,000-m row
10 wall walks

Post-workout:
4 sets:
:20 seated leg raises
– Rest :10
:20 hollow hold
– Rest :10