Treeningukava/ WOD

WOD

3 rounds for time with a partner:
400-m DB farmers carry (16/24 kg)
25 V-Ups ADV: GHD Sit Ups
25 double-DB Russian swings

• Break up the carries as desired.
• One partner performs the GHD sit-ups, and the other performs the Russian dumbbell swings; then, switch.

WOD

5 rounds for time:
15 box jumps (60/75cm)
15 bench presses (45/60 kg)

WOD

2 rounds for time:
1,600-m run
15 deadlifts (100/145 kg)

10.00 CROSSFIT

11.30 HYROX

PÜHAD!!! BOX SULETUD

WOD

AMRAP 20 with a partner:
400-m run
Handstand walk (30 m)
100 walking lunges

• Run together.
• Split the handstand walk evenly (15 m)
• Share the lunges as desired.

WOD

NASTY GIRLS
3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans (43/61 kg)

WOD

5 rounds for time:
:30 L-sit
14/18-cal air bike
10 DB burpees (15/22,5kg)

• Rest 2:00 between rounds.
• Use two dumbbells.

WOD

ANDI
For time:
100 hang power snatches (20/30 kg)
100 push presses
100 sumo deadlift high pulls
100 front squats