Treeningukava/ WOD

WOD

Tiimikas kell 10:00 boxis!

WOD

For load:
3-3-3-3-3-3-3
Back squat

WOD

For time:
500-m row
20 pike push-ups (51/61 cm)
500-m row
35 hand-release push-ups
500-m row
50 push-ups
500-m row

Pre-workout:
On a 10:00 clock:
Low-ring muscle-up practice

WOD

3 rounds for time:
10 hang power snatches (30/45 kg)
2 rope climbs
200-m run

Pre-workout
On a 10:00 clock:
3 hang power snatches
– Build to a heavy set of 3 reps

WOD

4 rounds for reps:
1:00 plank hold
1:00 single-DB box step-ups (51/61 cm) (15/22.5 kg)
1:00 deadlifts (70/100 kg)
– No rest between rounds.

Post-workout
1 set:
Max-effort L-sit hold
– Rest as needed.
2 sets:
L-sit hold for 50% of your max-effort
– Rest as needed.

WOD

AMRAP 20:
15 double-DB front squats (15/22.5 kg)
50 double-unders
12 strict pull-ups
15-m handstand walk
1,5 mtr hst walk = 1 rep

WOD

AMRAP 12:
10 calories on any machine
8 ring dips
6 single-arm Russian KB swings/arm (16/24 kg)

Post-workout:
Accumulate:
1:00 single-arm plank hold on the rings/arm
– Switch arms as needed.

WOD

For time:
100-calorie row
100 box jump-overs (51/61 cm)
2000-m bike

WOD

“THE CHIEF” BENCHMARK
5 rounds of AMRAP 3:
3 power cleans (43/61 kg)
6 push-ups
9 air squats
– Rest 1:00 between rounds.