Treeningukava/ WOD

WOD

EMOM 10:
7 DB shoulder presses (15/22.5 kg)
AMRAP calorie row OR bike
– Use two DBs.

WOD

For time:
27-21-15-9 reps of
Sumo deadlift high pulls (30/45 kg)
Thrusters

WOD

For time:
3 strict muscle-ups
800-m run
2 strict muscle-ups
800-m run
1 strict muscle-up
800-m run

WOD

For time:
50 calorie row
50 overhead squats (35/50 kg)
50 alternating DB snatches (15/22.5 kg)

FOR LOAD

3-2-2-1-1-1-1:
Weighted pull-ups

AMRAP 7:
30 double-unders
3 power cleans (45/70 kg)

HEAVY DAY

EMOM 10:
5 push presses
– Add load every 2:00.
Right into…
EMOM 5:
1 push press
– Add load every 1:00.

WOD

AMRAP 12:
12 front squats (34/52 kg)
30 crossovers

WOD

6 rounds for time:
12 DB deadlifts (15/22.5 kg)
9 DB front rack lunges
200-m run
– Use two DBs.

WOD

7 sets for load:
1 power clean
1 hang power clean
1 jerk