Treeningukava/ WOD

HEAVY DAY

9 Sets For Load:
Front Squat
10-5-3-1-1-1-3-5-10

HEAVY DAY

10 Sets For Time:
3 Weighted Pull-ups (10/5 kg)
3 Strict Pull-ups ADV: 5 Strict Pull Ups
7 Kipping Pull-ups

WOD

AMRAP 12:
9 Deadlifts (50/35 kg)
6 Burpees
3 Power Cleans

WOD

6 Rounds For Time:
500/350m Row
12 Box Jump Overs (XL/L)

WOD

For Time:
30 Clean & Jerks
(Choose a heavy to moderate load)

WOD

AMRAP 5
5 KB Swings Single-Arm Swings
(24/16 kg)
10 Up-Downs to Plate

Rest 3:00
AMRAP 4
10 Russian KB Swings
10 Up-Downs to Plate

Rest 3:00
AMRAP 3
Max Distance Single-KB Carry

WOD

5 Rounds For Time:
500/350m Row

After each row, perform
2 double unders for each
row pull taken to complete
500/350m

WOD

For Time:
50-30-20
Thrusters (30/20 kg)

30-20-10
Pull-ups

WOD

9 Sets For Load:
Back Squat
10-5-3-1-1-1-3-5-10

WOD

3 Rounds For Time:
1000m Row
50 Sit-ups
25 Deadlifts (60/45 kg)

• Rest 2:00 between rounds
• Time Cap = 30:00