Treeningukava/ WOD

HEAD NAISTEPÄEVA!

NAISTEPÄEVA ERI
ABS & GLUTES & FRIENDS

AMRAP 8
While Partner A works, Partner B holds.
8 Frog Pumps w med ball
8 Sit-Ups
8 Russian Twists w.med ball
8 Mountain climbers

Partner B:
Glute Bridge hold

REST 2

AMRAP 8
While Partner A works, Partner B holds.
8 one leg romanian deadlifts w medball
8 V-Ups Sc Tuck Up
8 Burpees

Partner B:
Plank Hold

Change partners after full completed rounds

10.00 CROSSFIT
11.30 HYROX

Open Workout 26.2

For time:
5,000-m echo bike
30 KB hang cleans (16/24 kg)
200-m KB farmers carry (16/24 kg)
3,000-m echo bike
20 KB hang cleans
100-m KB farmers carry
1,000-m echo bike
10 KB hang cleans
50-m KB farmers carry
500-m echo bike
– Use two kettlebells.

HEAVY DAY

Back squat
8-8-8-8-8

WOD

10 rounds for time:
150 mtr row
2 wall walks

Quarter Gone Bad

5 rounds for max reps of:
:15 thrusters (45/60 kg)
:45 rest
:15 weighted pull-ups (15/22,5 kg)
:45 rest
:15 burpees
:45 rest

Chipper Diane

For time:
45 deadlifts (70/102 kg)
45 handstand push-ups

WOD

10.00 CROSSFIT SANDERIGA

11.30 HYROX

WOD

OPEN WORKOUT 26.1

For time:

20 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

40 wall-ball shots

18 medicine-ball box step-overs

66 wall-ball shots

18 medicine-ball box step-overs

40 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

20 wall-ball shots

Time cap: 12 minutes

♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box

♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box