Treeningukava/ WOD

WOD

AMRAP 8:
20 walking lunges
20 burpees to a 1,80 m target

Post-workout
Accumulate:
30-50 GHD hip extensions

WOD

BENCHMARK MORRISON

50-40-30-20-10 reps for time:
Wall-ball shots (6/9 kg) (2.7/3 m)
Box jumps (50/60 cm)
KB swings (16/24 kg)
– Step down from the box.

WOD

On an 18:00 clock:
12:00 to establish a heavy 5-rep bench press
Rest 3:00
3:00 max-distance handstand walk

Pre-workout:
Handstand and handstand walk practice

WOD

POWER AMANDA

9-7-5 reps for time of:
Ring muscle-ups
Power snatches (43/61 kg)

Pre-workout
Every 2:00 for 4 sets:
3 touch-and-go power snatches
– Build to a heavy set of 3.

WOD

Tiimikas kell 10:00!

WOD

3 rounds for time:
15 double-DB hang power cleans (15/22.5 kg)
20 walking lunges

Pre-workout:
On a 10:00 clock:
Single-leg squat skill practice

WOD

AMRAP 12:
15 deadlifts (45/60 kg)
10 push presses
5 strict handstand push-ups

Post-workout:
3 sets:
:20 side plank hold/side
:30-1:00 odd object hold

WOD

7 rounds for time:
20/25-calorie bike or row
– Rest 1:00 between rounds.

WOD

On a 7:00 clock for reps:
10 weighted pull-ups 6/10 kg)
20 chest-to-bar pull-ups
30 kipping pull-ups
Max-reps wall-ball shots (6/9 kg) (2.7/3 m)

Pre-workout:
Every :30 for 10 sets:
1 rep of squat therapy
– Hold the bottom for :05.