Treeningukava/ WOD

WOD

5 rounds for time:
75 double-unders
20 alternating DB snatches (15/22.5 kg)

WOD

3 rounds for time with a partner:
40 toes-to-bars
12 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.

WOD

AMRAP 10:
7/10 calories on any machine
5 shuttle runs (7.6 m)
– 1 shuttle run = 7 mtr out+ 7 mtr back.

WOD

For load:
Push press
5-5-3-3-3-1-1-1-1-1

WOD

3 rounds for time:
40 Russian KB swings (16/24 kg)
20 box jump-overs (51/61 cm)

WOD

Every 2:00 for 6 rounds:
2 rope climbs (4.6 m)
Max wall-ball shots in remaining time (6/9 kg)(2.7/3 m)
– Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round.

HEAVY DAY

6 sets for load:
3 deadlifts
– Use the same load across all sets.

WOD

AMRAP 12:
12 ring dips
12 sumo deadlift high pulls (35/50 kg)

WOD

For time:
2001-m run or row
11 shoulder presses (35/50 kg)
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
2001-m run or row
– If athletes begin the WOD with a row, they finish with a run and vice versa.

WOD

AMRAP 7:
Max bar muscle-ups
– Perform 6 burpee box jumps (51/61 cm) at the start of each minute including the start of the workout.