Treeningukava/ WOD

WOD

5 rounds for reps:
:20 calorie row
:40 rest
:40 calorie row
:20 rest
1:00 burpees
1:00 rest

WOD

For reps:
AMRAP 2:
Knees-to-elbows
– Rest 1:00
AMRAP 4:
5 knees-to-elbows
7 wall-ball shots (6/9 kg) (2.7/3 m)
– Rest 2:00
AMRAP 6:
5 knees-to-elbows
7 wall-ball shots (6/9 kg) (2.7/3 m)
9 box jump-overs (51/61 cm)

BENCHMARK
Gwen
For load:
15-12-9:
Clean and jerks
– Touch-and-go at the floor only. Use the same load for each set.
– Rest as needed between sets.

WOD

5 rounds for time with a partner:
400-m run
40 alternating single-leg squats
– Run together and break up the squats as needed.

WOD

2016 REGIONALS EVENT 7

For time:
21 thrusters (30/45 kg)
3 rope climbs
15 thrusters
2 rope climbs
9 thrusters
1 rope climb

WOD

3 rounds for time:
15 burpees-to-target
50 double-unders
15 burpees-to-target
50 crossovers
– Athletes may only use one jump rope.

HEAVY DAY

For load, on a running clock:
From 0:00-7:00:
Find a 5-rep-max squat clean
From 7:00-14:00:
Find a 3-rep-max squat clean
From 14:00-21:00:
Find a 1-rep-max squat clean

WOD

3 rounds for time:
30 weighted med ball sit-ups ADV: GHD
30 power snatches (25/35 kg)

WOD

AMRAP 5:
30 KB swings (16/24 kg)
20 jumping lunges
Rest 5:00, then…
AMRAP 5:
30 KB swings (16/24 kg)
20 jumping lunges

WOD

3 x AMRAP 6:
Run 800 m
Max wall-ball shots (6/9 kg) (2.7/3 m) in remaining time.
– Rest 1:00 between AMRAPs.