Treeningukava/ WOD

WOD

On a 12:00 clock:
2-4-6-8-10…
DB hang power cleans (15/22.5 kg)
Ring dips
4-8-12-16-20…
Double-unders
– Use two dumbbells.

Post-workout
For time:
200-m DB farmers carry
– Use two dumbbells

WOD

Kell 10:00 boxis tiimikas!

WOD

RANDY

For time:
75 power snatches (25/35 kg)
– 10:00 time cap.

WOD

DANIEL

For time:
50 pull-ups
400-m run
21 thrusters (30/45 kg)
800-m run
21 thrusters
400-m run
50 pull-ups
– 20:00 time cap

WOD

For time:
100 burpees to a target
– Target 6 inches above reach.

WOD

9 sets for load:
5-5-3-3-3-1-1-1-1:
Power clean

WOD

AMRAP 10:
20 alternating walking lunges
2 wall walks
20 sit-ups
2 wall walks

Pre-workout:
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
45 m handstand walk

WOD

EMOM 12 (3 rounds)

1. Box Step Overs
2. alt. DB Hang Snatches
3. Assault Bike cal
4. 45 sec plank

rest 3 min
EMOM 12 (3 rounds)

1. Burpees over DB
2. alt DB Hang Clean and Jerks
   3 Row erg calories
3. 30 sec handstand hold against the wall

45 sec UB work : 15 sec rest

WOD

“MURPH”

For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

Wear a Weight Vest (9/6 kg)

Partition the Pull-Ups, Push-Ups, and Air Squats as needed

WOD

AMRAP 15:
3-6-9-12, etc.
V-ups
Russian KB swings (16/24 kg)
Calorie bike or row
– Continue adding 3 reps to each movement until time expires.