Treeningukava/ WOD

WOD

EMOM 18:
Min. 1 3 shoulder-to-overheads
Min. 2 15 GHD sit-ups
Min. 3 12/15 cals on any machine

10.00 CROSSFIT

11.30 HYROX

WOD

Partner Small

3 rounds for time with a partner:
800/1,000-m row
50 burpees
50 box jumps (51/61 cm)
800-m run

One partner works at a time; break up all movements as desired.
45:00 time cap.

WOD

For time:
15 power snatches (35/50 kg)
15 DB thrusters (10/15 kg)
12 power snatches
15 DB thrusters
9 power snatches
15 DB thrusters
6 power snatches
15 DB thrusters
3 power snatches
15 DB thrusters

• Use two dumbbells.

WOD

For time:
300 double-unders

Every minute, starting at :00, perform 2 rope climbs (4.6/4.6 m).

WOD

AMRAP 9:
3 handstand walk squares
9 toes-to-bars

WOD

4 rounds for time:
20 KB snatches (16/24 kg)
400/500-m row

WOD

For time:
30-cal air bike
30 wall-ball shots (6/9kg) (2.7/3 m) ADV: 9/14 kg
20-cal air bike
20 wall-ball shots
10-cal air bike
10 wall-ball shots

10.00 CROSSFIT

11.30 HYROX

BENCHMARK DAY

DIANE

21-15-9 reps for time:
Deadlifts (70/102 kg)
Handstand push-ups