Treeningukava/ WOD

WOD

For Time:
21-15-9
Deadlifts (100/65 kg) ADV 120/80 kg
Ring Dips ADV: Strict

MAXTON
13 Rounds For Time:
8 Strict Pull-ups
26 Box Step-ups (L/M)
21 Burpees
Wear a vest if available

Split the work with a partner

HEAVY DAY

5 Sets for Load:
5 Back Squats

WOD

5 Rounds For Time:
10 Mtr. Handstand Walk
60 Mtr. DB Front Rack Carry
(22,5/15 kg)
180 mtr Shuttle Runs (90 Mtr forw.+90 Mtr backw)

WOD

For Time:
150 Air Squats
50 V-ups
120 Air Squats
40 V-ups
90 Air Squats
30 V-ups

BENCHMARK DAY

AMRAP 20:
2 Muscle-ups
4 Handstand Push-ups
8 KB Swings (32/24 kg)

WOD

AMRAP 12:
5 Front Squats (60/45 kg) ADV 80/60 kg
10 Chest-to-Bar Pull-ups
20 Double Under

HEAVY DAY

On a 27:00 Clock:
From 0:00-9:00:
EMOM 9:
1 Snatch
From 9:00-18:00:
EMOM 9:
1 Clean
From 18:00-27:00:
EMOM 9:
1 Deadlift

Increase weight across all sets.