Treeningukava/ WOD

WOD

For time:
5 squat snatches (30/50 kg)
20 hand-release push-ups
15-cal row
10 squat snatches
20 hand-release push-ups
15-cal row
15 squat snatches
20 hand-release push-ups
15-cal row

WOD

AMRAP 12:
50-m double-DB farmers carry (15/22.5 kg)
100-m run
10 chest-to-bar pull-ups

HEAVY DAY

5 sets for load:
5 front squats

WOD

For time:
20-18-16-14-12-10-8-6-4-2
Deadlifts (35/50 kg)
– Complete 2 wall walks between each set.

WOD

25-20-15-10-5 reps for time of:
Box jumps (M/L)
Sit-ups
Ring dips

KELL 10.00 paneb meid liikuma Lille!

OPEN WOD 24.3

WOD

For time:
1,000-m row
400-m run
750-m row
400-m run
500-m row
400-m run
250-m row
400-m run

WOD

3 rounds for time:
15 DB push presses (15/22.5 kg)
15.2-m DB front rack walking lunges
50 double-unders
– Use two DBs.

WOD

10 rounds for time:
3 bar muscle-ups
5 shuttle runs
– 1 shuttle run is 7 mtr down/7 mtr back.