Treeningukava/ WOD

WOD

5 Rounds for Time
200 Mtr Run
9 dumbbell snatches, left arm
9 dumbbell snatches, right arm
60 Mtr Sled Push
Rest 1 Minute

WOD

7 Rounds of
7 Back Squats 80/60 kg
7 Strict Pull Ups ADV: weighted Pull Ups

WOD

Shoulder Press 1-1-1-1-1, using heaviest weight per set
Push Press 3-3-3-3-3, using heaviest weight per set
Push Jerk 5-5-5-5-5, using heaviest weight per set

WOD

3 rounds for time of:
25 Deadlifts, 35% 1RM
75 Double Unders
25 Sit-ups ADV: GHD

WOD

3 cycles for Time:
2 rounds of:
25 Double Unders
5 Strict Handstand Push-ups
25 Double Unders
7 Push Press, 60% 1RM
Rest 3 Minutes between Cycles

WOD

FOR TIME
21-15-9 reps of
Toes to Bar
Row
V Ups
Row

WOD

For Time

400 Mtr Run
21 Overhead Squats 45/30 kg
21 Burpees over BB
Rest 4 Minutes
400 Mtr Run
15 Overhead Squats
15 Burpees over BB
Rest 4 Minutes
400 Mtr Run
9 Overhead Squats
9 Burpees over BB

WOD

For time:
30 sumo deadlift high pulls 35/25 kg
30 box jumps L/M
5 rope climbs
25 sumo deadlift high pulls
25 box jumps
4 rope climbs
20 sumo deadlift high pulls
20 box jumps
3 rope climbs
15 sumo deadlift high pulls
15 box jumps
2 rope climbs
10 sumo deadlift high pulls
10 box Jumps
1 rope climb

WOD

FOR TIME
3 rounds:
20 front squats
5 muscle-ups
♀ 45 kg ♂ 70 kg