Treeningukava/ WOD

WOD

3 rounds for time:
50 air squats
L-sit hold for the time it takes to complete the air squats
– Rest 3:00 between rounds.

MARIA RINGTREENING

WOD

For time:
30 box jumps (61/76 cm)
1,600-m run
10 rope climbs (4.6/4.6 m)

HEAVY DAY

For load:
Power snatch
2-2-2-2-2-2-2-2-2-2

WOD

AMRAP 12:
3 strict handstand push-ups
6 strict pull-ups
12 single-leg squats

WOD

For time:
50 push jerks (35/60 kg)
50 toes-to-bars
35/50-cal Echo bike

WOD

AMRAP 14 with a partner:
Max KB swings (24/32 kg)
– Every 2:00, including 0:00, both partners perform 5 shuttle runs.
– 1 shuttle run is 25 ft out and back.
– Partners switch as needed.
– No floor touch on the shuttle run.

10.00 TIIMIKAS

11.30 HYROX

WOD

AMRAP 20
1:00 plank hold
10/15-cal bike
5 front squats (55/85 kg)