Treeningukava/ WOD

WOD

2 rounds for time:
10 hand-release push-ups
20 alternating hang DB power cleans (15/22.5 kg)
10 hand-release push-ups
800/1,000-m row
– Use a single DB.

HEAVY DAY

For load:
10-8-6-4-2:
Snatches
– Sets must be unbroken. Athletes may power snatch or squat snatch.

WOD

For time:
50 front squats (35/60 kg)
50 bar-facing burpees

BENCHMARK DAY

NICOLE

AMRAP 20:
400-m run
Max pull-ups in a single set

WOD

5 rounds for time:
14 alternating DB single-leg squats (10/15 kg)
7 push jerks (35/60 kg)
– Use a single DB.

WOD

AMRAP 10:
Wall-ball shots (6/9 kg)(2.7/3 m)
– Perform a DB 30.5-m farmers carry after every 20 reps.
– Use two DBs (15/22,5 kg).

WOD

Half Triple Three

For time:
1,500-m row
150 double-unders
1.5-mile run

HEAVY DAY

5 sets:
3 deadlifts
– Maintain same load across all sets.
– Rest 2:00 between sets.

WOD

6 rounds for time:
9 hang squat cleans (35/50 kg)
6 bar muscle ups

WOD

EMOM 16:
Even minutes: 3 rope climbs
Odd minutes: 12 DB reverse lunges (15/22.5 kg)
– Use 2 DBs for the lunges, held as desired.