Treeningukava/ WOD

HEAVY DAY

5 sets for load:
5 front squats

WOD

EMOM 12:
Min. 1 | 6 strict pull-ups + 12 push-ups + 18 air squats
Min. 2 | Max-rep double-unders
– Score is total reps.

BENCHMARK DAY

ISABEL
For time:
30 snatches (43/61 kg)

WOD

9-15-21-27 reps for time:
V-ups
DB thrusters (10/15 kg)
– Perform 10 shuttle runs (1 run = 25 ft down, 25 ft back) at the start of each round.

BENCHMARK DAY

KELLY

5 Rounds For Time
400 meter Run
30 Box Jumps (L/M)
30 Wall Ball Shots (9/6 KG)

WOD

For time:
60 pull-ups
20 KB Turkish get-ups (16/24 kg)
– Switch arms as needed.

WOD

EMOM 10:
Even: row for max calories
Odd: 25 double-unders
Rest 5:00
For time:
1-mile run

WOD

AMRAP 12:
9 pull-ups
3 front squats (40/60 kg)
9 pull-ups
6 front squats
9 pull-ups
9 front squats
– Continue the pattern of adding 3-reps to the front squats until time expires.

WOD

6 rounds for time:
12 DB deadlifts (15/22.5 kg)
9 DB box step-up (15/22.5 kg) (51/61 cm)
200-m run
– Use two DBs.
– Rest 2:00 between rounds.

WOD

5 sets for load and reps:
Every 4:00, complete:
3 push presses
– Complete a single max set of handstand push-ups immediately following your final push press.