Treeningukava/ WOD

WOD

HEAVY DAY
EMOM 20:
Min 1: 8 alternating back-rack reverse lunges
Min 2: 5 box jumps
Min 3: 3 rope climbs (4.6/4.6 m)
Min 4: rest

WOD

10.00 CrossFit

11.30 HYROX

WOD

For time:
1-2-3-4-5-6-7-8-9-10
Push press (30/50 kg)
– Run 100 meters after each round.

WOD

Every 10:00 for 3 sets:
500-m row

WOD

AMRAP 20 with a partner:
5 strict toes-to-bars
15 double-DB front squats (15/22.5 kg)
10/6-cal Echo bike
– 1 person does a round, then the next person does a round.
– After each partner completes a round, add 1 calorie to the bike.

WOD

For time:
150 double-unders
125 air squats
100 sit-ups
75 push-ups
50 pull-ups
25 deadlifts (65 kg/100 kg)

WOD

On a 15:00 clock:
75 burpees
– Every minute on the minute (including 0:00) complete 5 power snatches (25/35 kg)
In the remaining time:
Find a 1-rep-max power snatch

WOD

For time:
1,600-m run
1,000-m row
1,600-m run

10.00 RINGTREENING MARIAGA

NB! 11.30 HYROX klassi ei toimu

WOD

5 rounds for time of:
20 sit-ups
15 box jumps (51/61 cm)
10 chest-to-bar pull-ups