Treeningukava/ WOD

BENCHMARK DAY

Gwen
Load
RX
For load:
15-12-9 clean and jerks

WOD

5 rounds for time:
800-m run
50 air squats
20 GHD sit-ups or 30 AbMat sit-ups

HEAVY DAY

For load:
Back squat
5-5-5-5-5

WOD

Every 3:00 for 8 rounds:
250-m row
5 box jumps (61/76 cm)

WOD

For time:
10-9-8-7-6-5-4-3-2-1 reps for time:
DB Floor presses (15/22,5 kg)
Chest-to-bar pull-ups

WOD

For time:
100 overhead squats (45/60kg)

• Every 1:00 starting at :00, perform 15 double-unders.
• No racks. The bar comes from the floor.

10.00 CROSSFIT

11.30 HYROX

WOD

AMRAP 30:
400-m plate carry (20/20 kg)
5 deadlifts
10 strict toes-to-bars

• Start moderate-to-heavy and increase deadlift load as mechanics and consistency allow.

WOD

For time with a partner:
1,000-m row
25 alternating single-leg squats
15 hang power cleans (60/100 kg)

• As soon as Partner 1 exits the rower, Partner 2 begins rowing. Reset the monitor.
• Score is the time it takes for both athletes to complete the workout.

WOD

In teams of 4:
1:00 max-cal air bike, each athlete

Rest 2:00 between athletes.
Each athlete has one attempt to accumulate as many calories as possible in 1:00.

Rest 5:00
AMRAP 10 with a partner:
Burpee box get-overs (122/122 cm)