Treeningukava/ WOD

BENCHMARK DAY

Kelly
5 rounds for time of:
400-m run
30 box jumps (51/61 cm)
30 wall-ball shots (6/9 kg) (2.7/3 m)

WOD

27-21-15-9 reps for time:
Hang power cleans (30/45 kg)
Toes-to-bars

HEAVY DAY

Front squat
3-3-3-3-3

WOD

AMRAP 15:
3 wall walks
15 burpees
60 double-unders

LAURA IN BOOT

For time:
800/1000-m row
80 pull-ups
80 deadlifts (45/60 kg)
800/1000-m row

• Partition the pull-up and deadlift reps any way.

WOD

For time:
21-18-15-12-9
L-sit pull-ups
42-36-30-24-18
Thrusters (15/20 kg)

10.00 CROSSFIT

11.30 HYROX

HÄID PÜHI!
BOX SULETUD

WOD

For time:
1,000-m row
50 toes-to-bars
500-m row
25 toes-to-bars

WOD

8 rounds for time:
5 box jump-overs (61/76 cm)
5 hang power cleans (55/80 kg)
Intermediate
8 rounds for time:
5 box jump-overs (51/61 cm)
5 hang power cleans (45/60 kg)