Treeningukava/ WOD

FIBONACCI FINAL
BENCHMARK
For time:
5-8-13:
Deficit handstand push-ups
Double-DB deadlifts (16/24 kg)
– Touch all 4 heads of the DBs to the floor.
Then…
27.1-m double-KB overhead walking lunge (16/24 kg)

WOD

AMRAP 10:
12 box jumps (L/XL)
3 rope climbs

WOD

3 rounds for time:
15 thrusters (30/45 kg)
400-m run

WOD

AMRAP 12:
12 deadlifts (45/70 kg)
12 bar-facing burpees

WOD

2007 GAMES EVENT 1

For time:
1000 meter row
then, 5 rounds:
25 pull-ups
7 push jerks (43/61 kg)

BENCHMARK DAY

LOREDO

6 rounds for time:
24 squats
24 push-ups
24 walking lunge steps
400-m run

HEAVY DAY

Every 2:00 for 20:00:
1 power snatch
1 hang squat snatch
1 high hang squat snatch

3 x AMRAP 3:
20 wall-ball shots (6/9 kg) (2.7/3 m)
15 toes-to-bars
– Rest 2:00 between AMRAPs.

WOD

5 rounds for time:
15 KB sumo deadlift high pulls (16/24 kg)
18 box jumps (51/61 cm)
21 sit-ups

EMOM 20:
Even minutes: 4 sandbag cleans
Odd minutes: Max calorie row