Treeningukava/ WOD

WOD

AMRAP 25 with a partner:
20 wall-ball shots (2.7/3 m)(6/9 kg)
10 bar muscle-ups
5 wall walk + burpees
– Partners split work as needed.

WOD

3 rounds for time:
50 sit-ups
30 deadlifts (45/60 kg)

WOD

5 x 2:30 rounds:
10 overhead squats (30/45 kg)
30 lateral hops over bar
Max-calories any machine in the remaining time.
– Rest 2:30 between rounds.

WOD

AMRAP 10:
30 walking lunges
6 strict pull-ups
5 KB strict presses/arm (12/16 kg)

WOD

5 rounds for time:
10 push presses (30/45 kg)
12 lateral burpees over the bar
20/25-calorie row

WOD

10.00 Tiimikas boxis

11.00 Jooksu workshopi 1. treening. Kogunemine boxis

WOD

3 rounds for time:

25 knees-to-elbows

1,200/1,500-m C2 Bike or 600/750 mtr row

WOD

Complete as many rounds as possible in 9:00 of:

2-4-6-8… etc.

Box jumps (51/61 cm)

Handstand push-ups

WOD

5 rounds for time:
200-m run
6 clean and jerks (45/70 kg)