Treeningukava/ WOD

WOD

For time:
50 double-unders
50 AbMat sit-ups
5 strict muscle-ups
40 double-unders
40 AbMat sit-ups
4 strict muscle-ups
30 double-unders
30 AbMat sit-ups
3 strict muscle-ups
20 double-unders
20 AbMat sit-ups
2 strict muscle-ups
10 double-unders
10 AbMat sit-ups
1 strict muscle-up

HEAVY DAY

For load:
Power clean
3-3-3-3-3

WOD

3 rounds for time:
800-m run
15 overhead squats (48/70 kg)

Box suletud – SUVEPÄEVAD!

WOD

5 rounds for time with a partner:
20 DB hang power cleans (16/23 kg)
20 DB push presses
200-m DB farmers carry

Share the work as desired.
Use two dumbbells.

WOD

For time:
2 ring muscle-ups
2 back squats (70/102 kg)
4 ring muscle-ups
4 back squats
6 ring muscle-ups
6 back squats
8 ring muscle-ups
8 back squats
6 ring muscle-ups
6 back squats
4 ring muscle-ups
4 back squats
2 ring muscle-ups
2 back squats

WOD

AMRAP 12:
24 double-unders
12 toes-to-bars

Every 2:00, starting at :00, stop and perform 12 box jumps (61/76 cm).
Pick up wherever you left off before each set of box jumps.

BENCHMARK DAY

ELIZABETH

For time:
21-15-9
Squat cleans (43/61 kg)
Ring dips

WOD

For total reps:
6 sets:
:20 bike for calories
:10 rest
6 sets:
:20 shuttle runs (9.1 m)
:10 rest
6 sets:
:20 double-KB Russian swings (16/24 kg)
:10 rest
6 sets:
:20 shuttle runs (9.1 m)
:10 rest
6 sets:
:20 bike for calories
:10 rest

WOD

Partner Mary
AMRAP 20 with a partner:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups

Partners alternate after each movement.