Treeningukava/ WOD

WOD

3 rounds for time:
4 rope climbs
12 GHD sit-ups
16 single-leg squats

WOD

4 x 2-minute rounds for reps of:
12-cal row
24 double-unders
Max-reps wall-ball shots (6/9 kg) (2.7/3 m)
– Rest 2 minutes between rounds.

WOD

AMRAP 12:
10 toes-to-bars
15 Russian KB swings (24/32 kg)
200-m run

EESTI VABARIIGI SÜNNIPÄEV ERITREENING

• toimub suuskadel Tähtvere spordipargis
• koguneme kell 10.00 põhiparkla juures

WOD

For time:
4-8-12-16-20-24
Alternating DB hang power cleans (15/22.5 kg)
2-4-6-8-10-12
Burpees over the DB

HEAVY DAY

For load:
5-5-3-3-1-1-1
Snatch

WOD

AMRAP 10:
4 handstand push-ups
8 knees-to-elbows
12 single-leg squats

WOD

Every 2:00 for 4 rounds:
6 box jumps (60/75 cm)
12 push-ups
Max-calorie row
– Rest 2:00 between rounds.
– Score is total calories rowed.

WOD

5 rounds for time:
50 double-unders
10 thrusters (40/50 kg)

WOD

5 rounds for time:
2 rope climbs (4.6 m)
10 devils presses (10/15 kg)
2 rope climbs
– Rest 2:00 between rounds.
– Use two DBs.