Treeningukava/ WOD

WOD

Every 4:00 minutes for 5 rounds:
400-m run
2 legless rope climbs
– Rest remaining time.

WOD

Kell 10 tiimikas!

WOD

AMRAP 9:
12 sumo deadlift high pulls (29/43 kg)
6 shuttle runs
– 1 shuttle run is 7,5 mtr down/7,5 mtr back.

WOD

3 rounds for time:
30 hang power cleans (35/50 kg)
30 bar-facing burpees

Pre-workout
EMOM 6:
3 hang power cleans
– Build to a heavy 3-rep for the day.

WOD

MARY
BENCHMARK
AMRAP 20:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups

WOD

For load:
5-5-5-5-5
Back squat

WOD

6 rounds for time of:

10 DB burpee deadlifts (15/22.5 kg) 10 box jumps (L/XL)

WOD

AMRAP 15:
20-cal row
15 double-DB push presses (15/22.5 kg)
10 toes-to-bars

WOD

Kell 10:00 Boxis tiimikas!

WOD

3 rounds for time:
Run 400 m
100 double-unders
10 front squats (70/100 kg)

Pre-workout:
On a 10:00 clock:
Build to a heavy 1 squat clean + 2 front squats