Treeningukava/ WOD

WOD

Loredo

6 rounds for time:
24 air squats
24 push-ups
24 walking lunge steps
400-m run

WOD

For time:
Accumulate 1:00 freestanding handstand hold
100-meter double-KB front rack carry (16/24 kg)
50 double-KB push presses
Single-KB overhead walking lunge (30.5 m)
Accumulate 1:00 plank hold
– Use the same load for all kettlebell movements. Switch arms as needed on the overhead walking lunge.

Post-workout:
Tabata hollow rocks

WOD

Boxis tiimikas kell 10:00!

WOD

For time:
30 Russian KB swings (16/24 kg)
150 double-unders
30 Russian KB swings
150 double-unders
30 Russian KB swings

WOD

AMRAP 15:
200-m run
10 handstand push-ups
15 wall-ball shots (6/9 kg) (2.7/3 m)

WOD

For time:
21-15-9
Hang power snatches (35/50 kg)
Box jumps (51/61 cm)

Pre-workout:
EMOM 15:
1 power snatch
– Build in load every 3:0

WOD

4 rounds for time:
10 single-leg squats
20 pull-ups
30 push-ups
1000-m bike

WOD

“The CrossFit Total”

For load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift

WOD

For time:
25 burpees
50 AbMat sit-ups
25 burpees
50 AbMat sit-ups
25 burpees
– Every 2:00 starting at :00 complete 10 air squats.

WOD

Kell 10 Boxis tiimikas!