Treeningukava/ WOD

10.00 Johanna-Maria ERI

11.30 HYROX

WOD

40 box jump-overs (51/61 cm)
40 air squats
40 hand-release push-ups
30 box jump-overs (51/61 cm)
30 air squats
30 ring dips
20 box jump-overs (51/61 cm)
20 air squats
20 handstand push-ups

WOD

For time with a partner:
90 snatches (30/45 kg)

WOD

On a 2:00 clock:
20 alternating DB hang clean to overheads (15/22.5 kg)
5 shuttle runs
Max bar muscle-ups
2:00 rest
On a 2:00 clock:
16 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups
2:00 rest
On a 2:00 clock:
12 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups
2:00 rest
On a 2:00 clock:
8 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups
2:00 rest
On a 2:00 clock:
4 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups
– 1 shuttle run is 25 ft down and back.

HEAVY DAY

For load:
10-8-6-4-2
Power clean
– Each set must be unbroken.
– Rest at least 3:00 between sets.

WOD

AMRAP 10:
5 alternating single-DB lunges (15/22.5 kg)
3 lateral burpees over the DB
1 rope climb (4.6/4.6 m)
– Hold the dumbbell any way.

WOD

21-18-15-12-9-6-3 reps for time:
Toes-to-bars
Wall-ball shots (6/9 kg)

WOD

10.00 JOHANNA-MARIA ERI

11.30 HYROX

WOD

5 rounds for time:
400-m run
Handstand walk (15 m)

WOD

For time:
15 ring muscle-ups
30 hang power snatches (30/45 kg)
60 bar-facing burpees