Treeningukava/ WOD

WOD

5 rounds for time:
2 rope climbs
10 GHD sit-ups
20 box jumps (51/61 cm)
– Step down from the box.

WOD

For load:
5-5-3-3-1-1
Deadlift
– Start at 75% of 1-rep-max.
– Build to a 1-rep-max deadlift.

WOD

AMRAP 5:00
Row 500 meters
Max wall-ball shots (6/9 kg) (2.7/3 m)
– Rest 5:00 –
AMRAP 5:00
Row 500 meters
Max med-ball cleans (6/9 kg)

WOD

3 rounds for time:
15 hang power snatches (30/45 kg)
15 chest-to-bar pull-ups

WOD

3 rounds for time:
10 shoulder presses (35/50 kg)
:20 handstand hold
10 overhead lunges
:20 L-sit hold

10.00 kohtume boxis

Uisulaupäev lükkub külma tõttu 13. jaanuarile

WOD

7 rounds for time:
10 sumo deadlift high pulls (30/45 kg)
10 handstand push-ups

HEAVY DAY

For load:
10-10-7-7-4-4-1-1:
Back squat

WOD

AMRAP 10:
Burpee box-overs (51/61 cm)

HEAD UUT AASTAT

WOD

For time:
21-18-15-12-9-6-3:
Calorie row
– Complete 2 KB Turkish get-ups/arm after each set. (16/24 kg)