Treeningukava/ WOD

WOD

3 rounds for reps and distance:
Max unbroken toes-to-bars
Max unbroken ring dips
Max distance broad jump
then…
For time:
2,000/1,600-m row

HEAVY DAY

HEAVY DAY

Back Squat
3-3-3-3-3

Partner AMRAP 12:
12 gymnastic kip pull-ups
12 handstand push-ups
– Split reps as needed.

13.1 sc version

AMRAP 17:
40 burpees
30 snatches (34/20 kg)
30 burpees
30 snatches (43/29 kg)
20 burpees
30 snatches (61/43 kg)
10 burpees
Max snatches (70/47 kg)

20.2

AMRAP 20:
4 DB thrusters (22.5/15 kg)
6 toes-to-bars
24 double-unders

WOD

For time:
2,000/1,600-m row
– At 1:00 complete 1 burpee over the rower, at 2:00 complete 2 burpees over the rower, at 3:00 complete 3 burpees over the rower. Continue this pattern until you complete the 2,000/1,600-m row.

10.00 tiimikas boxis

13.30 CrossFit Weightlifting

WOD

AMRAP 10:
15 wall balls 9/6 kg
1 rope climb