Treeningukava/ WOD

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

WOD

3 rounds for time:
Run 800 m
30 m bear crawl
30 Russian KB swings (24/32 kg)

BENCHMARK DAY

TABATA SOMETHING ELSE

For reps:
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata air squats
– No rest between Tabatas; complete all four in 16:00.

WOD

CFG 2015 EVENT 5 – HEAVY DT

AMRAP 12:
12 deadlifts (65/93 kg)
9 hang power cleans
6 push jerks

HEAVY DAY

For load:
Every 2:00 for 10 sets:
1 snatch

WOD

AMRAP 8:
2 wall walks
4 box jump-overs (61/76 cm)

CFG 2009 EVENT 5

3 rounds for time:
30 wall-ball shots (6/9 kg)(2.7/3 m)
30 low hang squat snatches (20/35 kg)
– Each snatch begins from below the knee.