Treeningukava/ WOD

WOD

4 Rounds for Time
15 Thrusters 35/25 kg
35 Ab Mat Sit Ups
50 Double Unders

WOD

AMRAP 4:
21 Hang Power Snatches (35/25kg)
21 Lateral Burpees Over Bar
21/18 Calorie Row
Rest 4 Minutes
15 Hang Power Snatches (35/25 kg)
15 Lateral Burpees Over Bar
15/12 Calorie Row
Rest 4 Minutes
9 Hang Power Snatches (35/25 kg)
9 Lateral Burpees Over Bar
9/7 Calorie Row

WOD

“Diane”
21-15-9 reps of
Deadlift 102/65 kg
Handstand Push Ups

WOD

For Time:
1 Mile Run
50 Med Ball Cleans (9/6 kg)
400 Meter Run w Medball(9/6 kg)
30 Toes to Bar
20 Burpee Box Jumps (L/M)

HEAVY DAY

Back squat 15-12-9-6-3 reps

WOD

THE Chipper
For Time
30 Pull-Ups
50 Wall Ball Shots
50 Sit-Ups
100 Kettlebell Swings
Perform every two minutes:
10 Burpees

WOD

AMRAP5
Cash in: 400 m Run
3 Clean ja Jerks 80/45 kg
10 Bar facing Burpees
REST4
AMRAP5
Cash in: 400 m Run
6 Clean ja Jerks 60/35 kg
10 Bar facing Burpees
REST4
AMRAP5
Cash in: 400 m Run
9 Clean ja Jerks 40/25 kg
10 Bar facing Burpees

WOD

3 rounds for time of:

Row 1,000 meters
30 jumping pull-ups
30 jumping ring dips

WOD

“AGOQ 19.1”
2019 CrossFit Games Age Group Online Qualifier WOD #1

3 Rounds for Time
15 Deadlifts (102/70 kg)
35 Overhead Squats (35/20 kg)
90 Double-Unders
Time Cap: 15 minutes