Treeningukava/ WOD

HEAVY DAY

6 sets for load:
3 deadlifts
– Use the same load across all sets.

WOD

AMRAP 12:
12 ring dips
12 sumo deadlift high pulls (35/50 kg)

WOD

For time:
2001-m run or row
11 shoulder presses (35/50 kg)
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
2001-m run or row
– If athletes begin the WOD with a row, they finish with a run and vice versa.

WOD

AMRAP 7:
Max bar muscle-ups
– Perform 6 burpee box jumps (51/61 cm) at the start of each minute including the start of the workout.

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.