Treeningukava/ WOD

WOD

2 rounds for time:
50 alternating DB snatches (15/22.5 kg)
50 wall-ball shots (6/9 kg) (2.7/3 m)

WOD

EMOM 20:
Min 1 | :30 handstand hold
Min 2 | :30 chin-over-bar pull-up hold
Min 3 | :30 max handstand push-ups
Min 4 | max-cal row
Min 5 | rest
– Accumulate :30 in the holds.

10.00 CROSSFIT AINIGA

11.30 HYROX

WOD

3 rounds for time:
400/500-m row
21 burpees
15 box jump-overs (61/76 cm)
Score: Total time

WOD

21-15-9 reps for time:
Knees-to-elbows
Chest-to-bar pull-ups
– Perform 50 double-unders after each round.

WOD

For time:
30 squat snatches (30/45 kg)
30 bar muscle ups

HEAVY DAY

For load:
Back squat
3-2-2-1-1-1

WOD

3 rounds for time:
500-m row
30 double-DB push presses (10/15 kg)

WOD

21-15-9-9 reps for time:
Hang squat cleans (30/45 kg)
Pull-ups

12 Days of Christmas

1 Burpee Box Jump Over
2 Air squats
3 Toes to bar
4 Lunges
5 Clean & Jerks 30/45kg
6 Box Step Ups
7 Alt. KB snatch 12/16 kg
8 Pull ups
9 Slam balls
10 Sit ups
11 Push ups
12 Deadlifts 30/45 kg