Treeningukava/ WOD

WOD

EMOM 10:
Even: row for max calories
Odd: 25 double-unders
Rest 5:00
For time:
1-mile run

WOD

AMRAP 12:
9 pull-ups
3 front squats (40/60 kg)
9 pull-ups
6 front squats
9 pull-ups
9 front squats
– Continue the pattern of adding 3-reps to the front squats until time expires.

WOD

6 rounds for time:
12 DB deadlifts (15/22.5 kg)
9 DB box step-up (15/22.5 kg) (51/61 cm)
200-m run
– Use two DBs.
– Rest 2:00 between rounds.

WOD

5 sets for load and reps:
Every 4:00, complete:
3 push presses
– Complete a single max set of handstand push-ups immediately following your final push press.

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.