Treeningukava/ WOD

BENCHMARK DAY

Cindy

AMRAP 20:
5 pull-ups
10 push-ups
15 air squats

WOD

AMRAP 20:
16/20-cal row
Farmers carry (15.2 m) (15/22,5 kg)
– 7 mtr out and 7 mtr back, each 7 m section counts as 1 rep.
– Add 14 mtr to the farmers carry each round.

WOD

6 rounds for time of:
8 double-DB box step-overs (51/51 cm) (15/22.5 kg)
12 single-DB snatches (15/22.5 kg)
48 double-unders
– Rest exactly 1 minute between rounds.
Time cap: 20 minutes

WOD

21-15-9-9 reps for time of:
Thrusters (30/45 kg)
Lateral burpees over the bar

WOD

Every 3:00 for 5 sets:
200-m run
7 pull-ups
5 chest-to-bar pull-ups
3 bar muscle-ups

WOD

AMRAP 12:
3 power snatches (25/35 kg)
3 box jump-overs (51/61 cm)
6 power snatches
6 box jump-overs
9 power snatches
9 box jump-overs
– Add 3 reps to each movement until time expires.

SEASON STARTER 9.00-17.00

BOXIS TUNDE EI TOIMU. TULE KAASA ELAMA!

WOD

For time:
5 rope climbs (4.6/4.6 m)
12 front squats (50/85 kg)
4 rope climbs
9 front squats
3 rope climbs
6 front squats
2 rope climbs
3 front squats
1 rope climb
1 front squat
Score: Total time

For time with a partner:
4,000/5,000-m row
1,600-m bear hug carry (20-30 kg/30-50 kg)
– Switch as needed on both movements.

BENCHMARK DAY

ANNIE

For time:
50-40-30-20-10 reps for time of:
Double-unders
AbMat sit-ups