Treeningukava/ WOD

WOD

5 rounds for time:
15 chest-to-bar pull-ups
7 m handstand walk

WOD

AMRAP 12:
36 double-unders
6 squat cleans (35/50 kg)

WOD

For time:
40 burpee box-overs (M/L)
30 deadlifts (45/70 kg)
20 overhead squats
10 muscle-ups

WOD

GRACE

For time:
30 clean and jerks (43/61 kg)

BENCHMARK
HELEN

3 rounds for time:
400-m run
21 KB swings (16/24 kg)
12 pull-ups

WOD

10 rounds for time:
9 toes-to-bars
3 wall walks

WOD

For time:
50-40-30-20-10
Calorie row
– Perform 15 wall-ball shots (6/9 kg)(2.7/3 m) after each row.

WOD

AMRAP 10:
7 muscle-ups
7 devils presses (15/22,5 kg)
– Use two DBs.

WOD

7 rounds for max reps:
1:30 to accumulate:
4 shoulder presses (40/60 kg)
4 front squats
4 thrusters
AMRAP lateral burpees over the barbell
1:30 rest

WOD

AMRAP 8:00:
8 left-arm single-DB front-rack step-back lunges (15/22.5 kg)
8 right-arm single-DB front-rack step-back lunges
48 double-unders