Treeningukava/ WOD

WOD

EMOM 12:
Odd min | 2 legless rope climbs
Even min | Max-reps devils presses (10/15 kg)

2 rounds for reps of:
3:00 toes-to-bars
3:00 kettlebell swings (35/53 lb)
3:00 calorie row
– Run 400 m at the start of each interval.

10.00 Lille lükkab boxis rattad käima

11.00 3. Jooksutreening Taavi Kilkiga

WOD

7 x 1:00 rounds of:
21 double-unders
7 burpees
Max-reps deadlifts (100/140 kg)
– Rest 2:00 between rounds.

WOD

For time:
50-40-30
Wall-ball shots (6/9 kg) (2.7/3 m)
5-4-3
Strict muscle-ups

HEAVY DAY

For load:
3-3-3-3-3-3-3
Power clean

KAITSEVÄE KEHALISTE VÕIMETE KONTROLLTEST

2 Min max push ups

2 Min max sit ups

6000 mtr row for time

Rest between exercises 10 Minutes

WOD

As many rounds as possible in 10 minutes of:
10 thrusters (35/50 kg)
10 power snatches

WOD

IQF 24.3

For time:
3 rounds:
10 handstand push-ups
20 toes-to-bar

2 rounds:
10 strict handstand push-ups
5 rope climbs (4.6 m)

1 round:
10 chest-to-wall handstand push-ups
20 muscle-ups

Time CAP: 15:00

WOD

3 rounds for time:
50 wall-ball shots (6/9 kg) (2.7/3 m)
50 lateral burpee box jump-overs (51/61 cm)

Time CAP: 20:00