Treeningukava/ WOD

WOD

For time with a partner:
40 shuttle runs
20 walking lunge shuttles
100 toes-to-bars

10.00 CROSSFIT

11.30 HYROX

WOD

2 rounds for time:
150 double-unders
100 air squats
50 alternating DB snatches (16/23 kg)

WOD

For time:
400-m farmers carry (16/24 kg)

right into …

10 rounds:
5 burpees
1 rope climb (4.6/4.6 m)

WOD

2 rounds for total reps:
On a 3:00 clock:
400-m run
Max chest-to-bar pull-ups
1:00 rest
On a 3:00 clock:
400-m run
Max handstand push-ups
1:00 rest
On a 3:00 clock:
400-m run
Max DB goblet squats (16/23 kg)
1:00 rest

WOD

3 rounds for time:
600/750-m row
50 AbMat sit-ups
25 box jump-overs (61/76 cm)

HEAVY DAY

For load:
Snatch
2-2-2-2-2-2-2

WOD

AMRAP 20:
25 wall-ball shots (6/9 kg) (2.7/3 m)
10/15-cal Echo bike
5 wall walks

10.00 CROSSSFIT

11.10 HYROX

WOD

For total reps:

AMRAP 4:

10 shuttle runs

21 toes-to-bars

Max power snatches (43/61 kg)

2:00 rest

AMRAP 4:

10 shuttle runs

21 toes-to-bars

Max overhead squats (43/61 kg)

2:00 rest

AMRAP 4:

10 shuttle runs

21 toes-to-bars

Max squat snatches (43/61 kg)