Treeningukava/ WOD

LILLE LAUPÄEV! KOHTUME BOXIS KELL 10.00

WOD

For time:
40 deadlifts (30/45 kg)
40 hang power cleans
800-m run
30 deadlifts
30 hang power cleans
800-m run
20 deadlifts
20 hang power cleans
800-m run
10 deadlifts
10 hang power cleans

WOD

For time:
100 wall-ball shots (6/9 kg) (2.7/3 m)
500-m row
60-m DB overhead walking lunge (15/22.5 kg)
– Use one DB.

WOD

5 rounds for time:
25 Russian KB swing (16/24 kg)
100-m KB carry
– Use one KB.

HEAVY DAY

For load:
1-1-1-1-1
Clean and jerk
– Rest 3:00 between sets.

WOD

For reps:
4 x AMRAP 3:
75 double-unders
25 burpees
Max-rep toes-to-bars
– Rest 1:00 between AMRAPs.

WOD

10 rounds for time:
10 hand-release push-ups
5 single-arm KB push jerks, right (16/24 kg)
5 single-arm KB push jerks, left
10 KB sumo deadlift high pulls (16/24 kg)

10.00 alustame päeva Karliga!

WOD

5 rounds for time:
25 KB swings (16/24 kg)
10 chest-to-bar pull-ups

HEAVY DAY

6 sets for load:
3 deadlifts
– Use the same load across all sets.