Treeningukava/ WOD

WOD

EMOM for 20 Minutes
12/8 cal Assault Bike or 14/10 cal Rowing
1-3 Muscle Ups
15 KB Swings 32/24 kg
15 Wallballs

WOD

5 Rounds:
AMRAP 4:
30 Shuttle Runs (10 Meters)
20 /16 cal Row
Max Slam Balls in remaining Time
Rest 4 Minutes Between Rounds

WOD

FOR TIME
50-40-30-20-10 reps for time of:
Hip extensions
Double-unders

WOD

“Bergeron Beep test”
EMOM for as long as possible
7 Thrusters (35/ 25 kg)
7 Pull-Ups
7 Burpees

WOD

“Open 20.4”
For time:
30 box jumps, 24 in.
15 clean and jerks (95/65)
30 box jumps, 24 in.
15 clean and jerks (135/85)
30 box jumps, 24 in.
10 clean and jerks (185/115)
30 single-leg squats
10 clean and jerks (225/145)
30 single-leg squats
5 clean and jerks (275/175)
30 single-leg squats
5 clean and jerks (315/205 )

Time cap: 20 minutes

WOD

Team WOD
Team of 2
2 Rounds for time
4 Rope Climbs
40 Power Cleans 50/35 kg
one partner holds plank, other partner wall sit equal time to Clean time
4 Rope Climbs
40 Shoulder to OVH 50/35 kg
one partner holds wallsit, other partner plank equal time to STOH time

WOD

AMRAP 10
2-4-6-8
Devil Presses
Pull Ups ADV:C2B PullUps

♀ two 4-12,5 kg DB-s
♂ two 15-25 kg DBs

use DB-s with medium weight

WOD

4 Rounds for max Reps
1 Min Rowing for max Calories
1 Min of Reverse Lunges w 2 DB-s 15/10 kg in front rack
1 Min of Double Unders
1 Min Rest

WOD

Workout 20.3 / Workout 18.4
Diane
21-15-9 reps of:
Deadlifts,
Handstand push-ups
♀ 155 lb. ♂ 225 lb.
Then,
21-15-9 reps of:
Deadlifts
50-ft. handstand walk after each set
♀ 205 lb. ♂ 315 lb.
Time cap: 9 minutes