Treeningukava/ WOD

WOD

Every 6 Minutes for 30 Minutes for Time
3 Rope Climbs
AB 1200 mtr/ Bike Erg 1000 m/ Ski and Row 500 Mtr.

FOR QUALITY AND LOAD

Every 2 Minutes for 20 Minutes

1 Squat Snatch
2 Hang Power Snatches

build up the load

BENCHMARK DAY

Fight Gone Bad

3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (9/6 kg)
1 minute Sumo Deadlift High-Pulls (35/25 kg)
1 minute Box Jumps (L/M)
1 minute Push Press (35/25 kg)
1 minute Row (calories)
1 minute Rest

FOR STRENGTH

Floor Press
5-5-5-5-5

WOD

AMRAP 8
1-2-3-4-5-6-…..
Burpee Pull Ups
Triple Unders

WOD

FOR TIME

Rope Climbs
5-4-3-2-1
Squat Cleans 60/35 kg
10-8-6-4-2

WOD

Jack
AMRAP in 20 minutes
10 Push Presses (50/38 kg)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (L/M)

WOD

For Time
2 Rounds of
20 Ring Dips
30 alternating Pistols
40 Sumo Deadlift High Pulls 35/20 kg

WOD

10 1-minute rounds of:
3 DB Thrusters
4/7/10 Mtr Shuttle Sprint
Max reps of chest-to-bar pull-ups
Rest 2 minutes between rounds.
♀ 2 x 15 kg DB-s ♂ 2 x 22,5 kg DB-s

FOR QUALITY

Practice Handstand for 20 Minutes

WOD

AMRAP 16:
Max Calorie Erg
[0:00] 10 Burpees
[2:00] 15 V-ups
[4:00] 10 Burpees
[6:00] 15 V-ups
[8:00] 10 Burpees
[10:00] 15 V-Ups
[12:00] 10 Burpees
[14:00] 15 V-ups