Treeningukava/ WOD

WOD

AMRAP 20 with a partner:
400-m run
Handstand walk (30 m)
100 walking lunges

• Run together.
• Split the handstand walk evenly (15 m)
• Share the lunges as desired.

WOD

NASTY GIRLS
3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans (43/61 kg)

WOD

5 rounds for time:
:30 L-sit
14/18-cal air bike
10 DB burpees (15/22,5kg)

• Rest 2:00 between rounds.
• Use two dumbbells.

WOD

ANDI
For time:
100 hang power snatches (20/30 kg)
100 push presses
100 sumo deadlift high pulls
100 front squats

WOD

SUNDAY IS FOR __
EMOM 15:
Min 1 | 15 toes-to-bars
Min 2 | :30 bike or row for calories
Min 3 | 20 hip extensions

WOD

10.00 CROSSFIT

11.30 HYROX TESTIVÕISTLUS

WOD

GRIPPER RIPPER
Time
RX
8 rounds for reps:
On a 1:00 clock:
150/200 m on Echo bike or 100-m sprint
Max clean and jerks (35/50 kg)

• Rest 3:00 between rounds.

WOD

NATO TEST
For Time
RX
2:00 max Push Ups
2:00 max Sit Ups
6 km row or 3,2 km run

DUMMIE BUNNY
Time
RX
For time:
100 double-unders
60 DB deadlifts (15/22,5 kg)
100 double-unders
45 DB hang power cleans (15/22,5+kg)
100 double-unders
30 DB push jerks (15/22,5 kg)

• Use two dumbbells.

ADV: 22,5/22,5+ kg DB-s

WOD

LIGHT ‘TIL IT’S NOT
Load
RX
For load:
Overhead squat
8-8-8-8

Then …

AMRAP 6:
40 overhead squats (25/35 kg)
30 deficit push-ups (5/10 cm)