Treeningukava/ WOD

HEAVY DAY

For load:
Power snatch
2-2-2-2-2-2-2-2-2-2

WOD

AMRAP 12:
3 strict handstand push-ups
6 strict pull-ups
12 single-leg squats

WOD

For time:
50 push jerks (35/60 kg)
50 toes-to-bars
35/50-cal Echo bike

WOD

AMRAP 14 with a partner:
Max KB swings (24/32 kg)
– Every 2:00, including 0:00, both partners perform 5 shuttle runs.
– 1 shuttle run is 25 ft out and back.
– Partners switch as needed.
– No floor touch on the shuttle run.

10.00 TIIMIKAS

11.30 HYROX

WOD

AMRAP 20
1:00 plank hold
10/15-cal bike
5 front squats (55/85 kg)

WOD

For time:

10-9-8-7-6-5-4-3-2-1 reps for time:
Hang power cleans (35/50kg)
Handstand push-ups

HEAVY DAY

For load:
Deadlift
3-3-3-3-3

BENCHMARL DAY

FRAN

21-15-9 reps for time:
Thrusters (29/43 kg)
Pull-ups