WOD/Blogi

WOD

5 rounds for time:
25 bar-facing burpees
15 deadlifts (55/85 kg)
10 strict pull-ups

WOD

Handstand walk (15 m)
100 air squats
Handstand walk (15 m)
75 air squats
Handstand walk (15 m)
50 air squats
Handstand walk (15 m)
25 air squats

HEAVY DAY

For load:
Snatch
10-8-6-4-2
– Each set must be touch-and-go

WOD

AMRAP 12:
2 handstand push-ups
2 DB front-rack reverse lunges (15/22.5 kg)
2 chest-to-bar pull-ups
– Add 2 reps of each movement every round. 

BENCHMARK DAY

5000 m jooks Tamme staadioni välisringil kell 10.00

HEAVY DAY

Every 2:00 for 10 rounds:
1 power clean
2 hang power cleans
8/10-cal bike

BENCHMARK DAY

ANDI
For time:
100 hang power snatches
 (25/34 kg)
100 push presses
100 sumo deadlift high pulls
100 front squats

10.00 Eesti taasiseseisvumise eri

WOD

40-30-20 reps for time:
Single-leg squats
Toes-to-bars

WOD

5 x 3:00 rounds:
400/500-m row
Max KB swings (24/32 kg)
– Rest 1:00 between rounds.