Treeningukava/ WOD

WOD

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

WOD

As many reps as possible in 20 minutes with a partner:
10 sumo deadlift high pulls (25/35 kg)
10 wall-ball shots (6/9 kg) (3/3.4 m)
– Each partner completes a full round before switching. One partner works at a time.

WOD

3 rounds for time:
90 air squats
30 Russian KB swings (16/24 kg)
10 power snatches (35/50 kg)

Vaheldust OPEN-ile saad ühe kena tiimikaga!

Alustame kell 10.00!

WOD

OPEN WOD 24.2

HEAVY DAY

For load:
Shoulder press
2-2-2-2-2-2-2-2-2-2
– Perform a new set every 2:00.

WOD

3 rounds for time:
400-m run
21 knees-to-elbows
12 double-DB hang squat cleans (15/22.5 kg)

WOD

Every 4:00 for 5 rounds:
400/500-m row
– Rest the remaining time in the interval.
– Score is slowest interval.

WOD

For time:
45 deadlifts (70/100 kg)
45 handstand push-ups

WOD

3 rounds for time:
90 double-unders
30 KB swings (16/24 kg)