Treeningukava/ WOD

WOD

For time:
10-8-6-4-2
Front squats (45/60 kg)
20-16-12-8-4
Lateral burpee over the bar
10-8-6-4-2
Power cleans (45/60 kg)

WOD

3 rounds for time:
400/500-m row
40 AbMat sit-ups
30 alternating DB snatches (15/22.5 kg)

HEAVY DAY

For load:
Deadlift
5-5-5-5-5

WOD

21-15-9 reps for time:
Double-DB box step-overs (15/22.5 kg) (51/51 cm)
Chest-to-bar pull-ups

WOD

4 x AMRAP 3:
200/250 mtr row
Handstand walk (15.2 m)
Max KB swings (16/24 kg)
– Rest 1:00 between AMRAPs.

WOD

Every 2:00 for 8 rounds:
6 shuttle runs
Max wall-ball shots (6/9 kg) (2.7/3 m)
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back

10.00 CrossFit

11.30 HYROX

WOD

4 rounds for time:
400-m run
12 shoulder presses

WOD

2 rounds for time:
40/50-cal row
40 burpees
30 knees-to-elbows

WOD

AMRAP 9:
12 alternating hang DB snatches (15/22.5 kg)
6 single-arm DB overhead squats, left
6 single-arm DB overhead squats, right
12 lateral jumps over the DB