Treeningukava/ WOD

WOD

21-15-9 reps for time:
Double-DB box step-overs (15/22.5 kg) (51/51 cm)
Chest-to-bar pull-ups

WOD

4 x AMRAP 3:
200/250 mtr row
Handstand walk (15.2 m)
Max KB swings (16/24 kg)
– Rest 1:00 between AMRAPs.

WOD

Every 2:00 for 8 rounds:
6 shuttle runs
Max wall-ball shots (6/9 kg) (2.7/3 m)
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back

10.00 CrossFit

11.30 HYROX

WOD

4 rounds for time:
400-m run
12 shoulder presses

WOD

2 rounds for time:
40/50-cal row
40 burpees
30 knees-to-elbows

WOD

AMRAP 9:
12 alternating hang DB snatches (15/22.5 kg)
6 single-arm DB overhead squats, left
6 single-arm DB overhead squats, right
12 lateral jumps over the DB

HEAVY DAY

For load:
Front squat
3-3-3-3-3

WOD

7 rounds for time:
7 deadlifts (47/70 kg)
5 hang power cleans
3 bar muscle-ups

WOD

HEAVY DAY
Every 3:00 for 5 sets:
5 push presses