Treeningukava/ WOD

WOD

Every 5:00 x 5 rounds:
3 bench presses
400-m run
– Rest the remainder of the interval.
– Score the load and time for each round.

HEAVY DAY

Power clean:
5-5-5-5-5

WOD

AMRAP 10:
20 walking lunges
15 sit-ups
10 box jumps (51/61 cm)

10.00 CROSSFIT treener Johanna eri

11.30 HYROX

WOD

For time:
60 burpees
50 wall-ball shots (6/9 kg)(2.7/3 m)
40 thrusters (15/20 kg)
30 toes-to-bars
20 pull-ups
10 chest-to-bar pull-ups

WOD

5 rounds for reps of:
AMRAP 5:
900/1,000-m row
Max shuttle runs
– Rest 1:00 between AMRAPs.
– 1 shuttle run is 25 ft down and back.

BENCHMARK DAY

NASTY GIRLS

3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans (43/61 kg)

WOD

For time:
1:00 L-sit hold
200-m KB farmers carry (16/24 kg)
300 double-unders
200-m farmers carry (35/53 lb)
1:00 L-sit hold

WOD

3 rounds for time of:
800-m run
30 alternating DB snatches (15/22.5 kg)