WOD/Blogi

WOD

FOR Time
40 cal Row
20 Handstand Push Ups
30 cal Row
15 Handstand Push Ups
20 cal Row
10 Handstand Push Ups

FOR QUALITY AND LOAD

EMO3M for 24 Minutes
1 Shoulder Press
2 Push Presses
3 Push Jerks

buid up load

WOD

3 Rounds for Time
400 Mtr Run
30 Walking Lunges w KB in Fron Rack 24/16 (15 LH/15 RH)
20 Ring Rows
10 alternating Pistols

WOD

AMRAP 10
5 power snatches 60/35 kg
5 box jumps XL+/L

WOD

3 Rounds for max Reps
AMRAP 2
14 weighted Sit Ups with KB 24/16 kg
14 Russ KB Swings 24/16 kg
max Burpees in remaining Time
1 Min Rest
AMRAP 2
14 weighted Sit Ups with KB 24/16 kg
14 Russ KB Swings 24/16 kg
max Mountain Climbers in remainig Time

1 Min Rest

BENCHMARK DAY

Jackie
For time
1000 m Row
50 Thrusters 20/15 kg
30 Pull Ups

last time performed: 06.01.2020

BENCHMARK DAY

10.000 m Run

WOD

AMRAP 8
6 Deadlifts 120/80 kg
2 Rope Climbs

WOD

Back to back AMRAPs

AMRAP 5
15/12 cal Row
12 KB Swings 24/16 kg
AMRAP 5
15/12 cal Row
10 Toes to Bar
AMRAP 5
15/12 cal Row
8 Ring Dips

TASUTA PROOVITREENINGUTE PÄEV

WOD

AMRAP 12
5 Burpees over DB
10 Goblet Squats 15/10 kg
10 Seated Shoulder Presses 15/10 kg
10 Walking Lunges w Med Ball
35 Single Unders/DU-s