WOD/Blogi

HEAVY DAY

EMOM 10:
1 thruster
– Rest 3:00
1 set for reps:
Thrusters at 60%
– Use 60% of the EMOM 1-rep-max.

SÕBRAPÄEV – Vahva ja lõbus! Haara oma sõber kaasa, ja saate koos ühe vahva tiimika teha, mis on jõukohane igaühele!

WOD

3 rounds for time:
400/500-m row
21 burpee pull-ups
– Pull-up bar 6 inches from fingertips with arms overhead.

WOD

For time:
50-40-30-20-10
Air squats
5-10-15-20-25
Push jerks (45/60 kg)

WOD

5 rounds for time with a partner:
50-calorie row
10 wall walks
– One person works at a time.
– Split the work as needed.

LILLE LAUPÄEV! KOHTUME BOXIS KELL 10.00

WOD

For time:
40 deadlifts (30/45 kg)
40 hang power cleans
800-m run
30 deadlifts
30 hang power cleans
800-m run
20 deadlifts
20 hang power cleans
800-m run
10 deadlifts
10 hang power cleans

WOD

For time:
100 wall-ball shots (6/9 kg) (2.7/3 m)
500-m row
60-m DB overhead walking lunge (15/22.5 kg)
– Use one DB.

WOD

5 rounds for time:
25 Russian KB swing (16/24 kg)
100-m KB carry
– Use one KB.

HEAVY DAY

For load:
1-1-1-1-1
Clean and jerk
– Rest 3:00 between sets.