WOD/Blogi

WOD

AMRAP 20:
400-m run
50 KB swings (24/32 kg)
400-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.

WOD

240415 PARTNER

5 rounds for time with a partner:
400-m run
40 alternating single-leg squats
– Run together and break up the squats as needed.

WOD

For time:
5-10-15-20-25
Echo bike calories
DB hang snatches, left-arm (12.5/15 kg)
DB hang snatches, right-arm

10.00 Tiimikas boxis

11.00 Jooksutreeningute sarja 2. treening

WOD

3 rounds for time:
21 power cleans (45/70 kg)
500-m run
Plank hold for time equal to run time
– Plank hold should be unbroken.

WOD

AMRAP 25 with a partner:
20 wall-ball shots (2.7/3 m)(6/9 kg)
10 bar muscle-ups
5 wall walk + burpees
– Partners split work as needed.

WOD

3 rounds for time:
50 sit-ups
30 deadlifts (45/60 kg)

WOD

5 x 2:30 rounds:
10 overhead squats (30/45 kg)
30 lateral hops over bar
Max-calories any machine in the remaining time.
– Rest 2:30 between rounds.

WOD

AMRAP 10:
30 walking lunges
6 strict pull-ups
5 KB strict presses/arm (12/16 kg)

WOD

5 rounds for time:
10 push presses (30/45 kg)
12 lateral burpees over the bar
20/25-calorie row