Treeningukava/ WOD

WOD

For time:

10-9-8-7-6-5-4-3-2-1 reps for time:
Hang power cleans (35/50kg)
Handstand push-ups

HEAVY DAY

For load:
Deadlift
3-3-3-3-3

BENCHMARL DAY

FRAN

21-15-9 reps for time:
Thrusters (29/43 kg)
Pull-ups

WOD

80 alternating DB snatches (15/22.5 kg)
80 sit-ups
80 lateral burpees over the DB
1000-m row
Score: Total time

WOD

5 rounds for time:
12/15-cal bike
10 box jumps (61/76 cm)
3 rope climbs (4.6/4.6 m)

WOD

10.00 MARIA RINGTREENING

11.30 HYROX

WOD

10 rounds for time:
10 ring push-ups
7/10-cal on any machine

WOD

AMRAP 10:
Double-DB front-rack walking lunges (15.2 m) (15/22.5 kg)
25 AbMat sit-ups
5 single-DB weighted pull-ups (15/22.5 kg)

WOD

On a 17:00 clock:
For time:
1,600-m run
In the time remaining:
Find a 3-rep-max shoulder press
Score: Load

WOD

FOR LOAD

10 sets for load:
2 front squats
– Lift once every 3:00.