Treeningukava/ WOD

WOD

Kelly Brown
5 rounds for time of:
Row 440 m
10 box jumps XL/L
10 deadlifts 125/85 kg
10 wall-ball shots 9/6 kg ADV: 13/9 kg

WOD

AMRAP 12

1 bar muscle-up
5 medicine-ball cleans
2 bar muscle-ups
10 medicine-ball cleans
3 bar muscle-ups
15 medicine-ball cleans
4 bar muscle-ups
20 medicine-ball cleans
…. Etc

BENCHMARK DAY

J.T.
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

HEAVY DAY

Deadlift 3-3-3-3-3-3-3 reps

WOD

10 Rounds for Time
4 Front Squats 70/40 kg
6 Toes to Bar
24 Double Unders

WOD

Last-Chance Qualifier Event 1
42-30-18 reps for time of:
Row (cal.)
Alternating dumbbell hang snatch
♀ 35-lb. dumbbell
♂ 50-lb. dumbbell

WOD

Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating
*After every 3 rounds, run 400 meters

WOD

4 Rounds for max Reps
1 Min of Rowing
1 Min of Sit Ups
1 Min of KB Swings 24/16 kg
1 Min of Box Jump Overs
1 Min Rest

BENNCHMARK DAY

Isabel
30 Snatches for Time

Grace
30 Clean & Jerks for Time

♀ 43 kg. ♂ 61 kg

HEAVY DAY

Box Back Squats
5-5-5-5-5

BURNER

EMOM 6
12 Wallballs 9/6 kg
max Double Unders in Remaining Time