Treeningukava/ WOD

WOD

Kell 10 Boxis tiimikas!

WOD

2:00 at each station for 5 rounds:
A) :30 max-reps toes-to-bars
B) :30 max-reps overhead squats (45/60 kg)
C) :30 max-cal row

WOD

“Pit Stop”

For time:
21 deadlifts (55/100 kg)
15 hang power cleans (45/70 kg)
9 squat clean thrusters (30/45 kg)

Pre-workout
Every 2:00 for 5 sets:
1 deadlift
1 hang power clean
1 hang squat clean
1 thruster
– Rest with the remaining time in the interval.

WOD

10 rounds for time:
100-m double-KB farmers carry (16/24 kg)
3 wall walks

Post-workout
Accumulate:
25 single-kettlebell Russian swings/arm
– Use workout weight.

Head Eesti Vabariigi taasiseseisvumispäeva!

Box suletud, tähistame! 😉

WOD

As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots (6/9 kg) (2.7/3 m)
15 double-unders
– After each completed round, add 5 wall-ball shots and 15 double-unders.

Post-workout
4 sets:
:20 med-ball Russian twist
:10 rest
:20 flutter kicks
:10 rest

WOD

For time:
50 box jump-overs (50/60 cm)
40 hang power snatches (25/35 kg)
30 chest-to-bar pull-ups
– Step down from the box.
Score: Total time

WOD

Tiimikas kell 10:00 Boxis!

WOD

18-15-12-9-6-3 reps for time:
Squat cleans (45/60 kg)
Lateral burpees over the bar

Pre-workout
EMOM 8:
3 hang squat cleans
– Work to a heavy 3-rep for the day.

WOD

Every 3:00 for 5 rounds:
50 double-unders
Handstand walk (7.5 m)
– Rest remainder of each round.
– Score is slowest round.