Treeningukava/ WOD

WOD

Every 3:00 for 10 sets:
9/12-cal bike

WOD

3 rounds:
AMRAP 4:
12 air squats
10 sumo deadlift high pulls (25/35 kg)
8 hand-release push-ups
– Rest 1:00 between rounds.

WOD

5 rounds for time of:
7 bar muscle-ups
21 DB goblet-hold walking lunges (15/22.5 kg)

WOD

AMRAP 9:
30 double-unders
3 shoulder presses (45/60 kg)

WOD

5 rounds:
AMRAP 2:
10 shuttle runs
Max knees-to-elbows
– Rest 2:00 between rounds.

10.00 CrossFit

11.30 HYROX

HEAVY DAY

Deadlift
5-5-5-5-5

WOD

6 rounds for time:
250-m row
12 hang squat cleans (30/45 kg)
12 burpees

WOD

10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull-ups
Handstand push-ups

BENCHMARK DAY
NANCY

5 rounds for time:
400-m run
15 overhead squats (29/43 kg)