Treeningukava/ WOD

WOD

4 rounds for reps:
:40 double-DB push presses (15/22.5 kg)
:20 rest
:40 double-DB deadlifts
:20 rest
:40 double-unders
:20 rest

WOD

For time:
500-m row
30 toes-to-bars
500-m row
10 wall walks
500-m row
30 toes-to-bars
500-m row

HEAVY DAY

1 rep on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang squat snatch
Min 11-20: squat snatch
– Score is the heaviest load for each

HEAD NAISTEPÄEVA!

NAISTEPÄEVA ERI
ABS & GLUTES & FRIENDS

AMRAP 8
While Partner A works, Partner B holds.
8 Frog Pumps w med ball
8 Sit-Ups
8 Russian Twists w.med ball
8 Mountain climbers

Partner B:
Glute Bridge hold

REST 2

AMRAP 8
While Partner A works, Partner B holds.
8 one leg romanian deadlifts w medball
8 V-Ups Sc Tuck Up
8 Burpees

Partner B:
Plank Hold

Change partners after full completed rounds

10.00 CROSSFIT
11.30 HYROX

Open Workout 26.2

For time:
5,000-m echo bike
30 KB hang cleans (16/24 kg)
200-m KB farmers carry (16/24 kg)
3,000-m echo bike
20 KB hang cleans
100-m KB farmers carry
1,000-m echo bike
10 KB hang cleans
50-m KB farmers carry
500-m echo bike
– Use two kettlebells.

HEAVY DAY

Back squat
8-8-8-8-8

WOD

10 rounds for time:
150 mtr row
2 wall walks

Quarter Gone Bad

5 rounds for max reps of:
:15 thrusters (45/60 kg)
:45 rest
:15 weighted pull-ups (15/22,5 kg)
:45 rest
:15 burpees
:45 rest