Treeningukava/ WOD

WOD

50-40-30-20-10 reps for time:
Walking lunges
AbMat sit-ups

10.00 CROSSFIT – Joosepi ERI

WOD

AMRAP 30:
3 wall walks
200-m run
1 deadlift
– Deadlift load is 80-90% of 1-rep max.

WOD

For time:
2,000-m row
10:00 rest
1:00 max-cal Echo bike

21-15-9 reps for time:
Knees-to-elbows
Overhead squats (40/60 kg)

WOD

5 rounds for time:
Double-KB front-rack carry (15 m; 24/32 kg)
15 bench presses (47/70 kg)

WOD

3 rounds for time:
25 power snatches (25/35 kg)
50 double-unders
15 chest-to-bar pull-ups

WOD

3 rounds for time:
50 air squats
L-sit hold for the time it takes to complete the air squats
– Rest 3:00 between rounds.

MARIA RINGTREENING

WOD

For time:
30 box jumps (61/76 cm)
1,600-m run
10 rope climbs (4.6/4.6 m)