Treeningukava/ WOD

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.

Kell 10.00 kohtume boxis Ainiga

WOD

AMRAP 12:
200-m run
15.2-m handstand walk
10 box jump-overs (51/61 cm)
– Step down from the box.

HEAVY DAY

EMOM 10:
1 thruster
– Rest 3:00
1 set for reps:
Thrusters at 60%
– Use 60% of the EMOM 1-rep-max.

SÕBRAPÄEV – Vahva ja lõbus! Haara oma sõber kaasa, ja saate koos ühe vahva tiimika teha, mis on jõukohane igaühele!

WOD

3 rounds for time:
400/500-m row
21 burpee pull-ups
– Pull-up bar 6 inches from fingertips with arms overhead.

WOD

For time:
50-40-30-20-10
Air squats
5-10-15-20-25
Push jerks (45/60 kg)

WOD

5 rounds for time with a partner:
50-calorie row
10 wall walks
– One person works at a time.
– Split the work as needed.