WOD/Blogi

WOD

For time:
21-15-9
DB deadlifts (15/22.5 kg)
42-30-18
Box step-ups (51/61 cm)
– Use two dumbbells.

WOD

PARTNER TOMMY V

For time with a partner:
21 thrusters (35/50 kg)
12 rope climbs (4.6 m)
15 thrusters (35/50 kg)
9 rope climbs (4.6 m)
9 thrusters (35/50 kg)
6 rope climbs (4.6 m)
– Each partner completes the designated number of thrusters, then split rope climbs as needed.

WOD

For time:
100 double-unders
50 alternating dumbbell snatches (15/22,5 kg)
100 double-unders

WOD

10.00 boxis tiimikas?!

11.15 jooksutreeningute sarja viimane treening Ülenurmel

WOD

AMRAP 10:
2-4-6-8…
Box jump-overs (M/L))
30.5-m DB farmers carry (22,5/32 kg)
– Use two DBs.
– Step down from the box.

WOD

5 rounds for time:
8 handstand push-ups
8 alternating front rack lunges (35/50 kg)
8 push presses (35/50 kg)
400-m run

WOD

10 rounds for time:
4 deadlifts (45/70 kg)
3 hang power snatches
2 overhead squats

WOD

5 sets for time:
600-meter run
– Rest 3:00 between rounds.
– Score = slowest run.

WOD

EMOM 20:
Odd min | 5 front squats
Even min | 5 bar muscle-ups

PARTNER WOD

2 rounds for time with a partner:
50 KB swings (24/32 kg)
50 shuttle runs
– One partner works at a time; switch as needed.
– 1 shuttle run = 25 ft down/25 ft back