Treeningukava/ WOD

WOD

AMRAP 14:
Handstand walk (15 m)
10 knees-to-elbows
10 KB swings (24/32 kg)
Handstand walk (15 m)
20 knees-to-elbows
20 KB swings

WOD

21-15-9 reps for time of:
Cal row
Thrusters (30/45 kg

WOD

3 rounds for time:

20 DB box step-ups (15/22,5 kg) (51/51 cm) 400-m run

– Use two dumbbells. – Wear a weight vest (6/9 kg).

WOD

AMRAP 15:
11/15-cal Echo bike
10 strict handstand push-ups
5 hang power cleans (50/80 kg)

10.00 CROSSFIT

11.30 HYROX

WOD

For time:
1,500-m row
150 double-unders
2,400-m run

WOD

AMRAP 10:
3 burpee box jump-overs (51/61 cm)
3 deadlifts (70/100 kg)
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
etc …

WOD

5 rounds for time:
15 push presses (50/70 kg)
20 toes-to-bars

HEAVY DAY

On a 20:00 clock:
Build to a 3-rep-max front squat

WOD

JAMES

For time:
15 power snatches (45/60kg)
5 rope climbs (4.6/4.6 m)
12 power snatches
4 rope climbs
9 power snatches
3 rope climbs
6 power snatches
2 rope climbs
3 power snatches
1 rope climb