Treeningukava/ WOD

HEAVY DAY

For load:
Thruster
3-3-2-2-1-1-1

WOD

3 rounds for time:
25/35-cal Echo bike
21 pull-ups

WOD

AMRAP 15:
10 push-ups
20 AbMat sit-ups
30 single-unders

WOD

1,600-m run
100 wall-ball shots (6/9 kg) (2.7/3 m)
100 KB snatches (16/24 kg)

WOD

5 rounds for time:
200/250-m row
5 power cleans (45/60 kg)
ADV: 55/85 kg

WOD

For time:
15-12-9-6-3
Box jumps (61/76 cm)
10-8-6-4-2
Overhead squats (47/70 kg)

AMRAP 30

400-m run
20 single-DB deadlift (R)
20 single-DB push press (R)
20 single-DB bent over row (R)
400-m run
20 single-DB deadlift (L)
20 single-DB push press (L)
20 single-DB bent over row (L)

Every 3:00 x 8 rounds:
Odd rounds:
15 toes-to-bars
45 double-unders
Even rounds:
45 double-unders
12/15-cal row

WOD

21-15-9-21 reps for time:
Sumo deadlift high pulls (30/45) kg)
Push presses (30/45 kg)
Cal Echo bike

HERO WOD

Rankel

AMRAP 20:
6 deadlifts (70/102 kg)
7 burpee pull-ups
10 KB swings (24/32 kg)
200-m run