Treeningukava/ WOD

WOD

For time:
Handstand walk (30.5 m)
1,000-m row
30 handstand push-ups
1,000-m row
10 wall walks
1,000-m row

WOD

Partner Monti

AMRAP 30 with a partner:
50 barbell back-rack step-ups (15/20 kg) (51/51 cm)
15 cleans (45/60 kg)
50 barbell back-rack step-ups (15/20 kg) (51/51 cm)
10 snatches (45/60 kg)

WOD

7 rounds for time of:
30 double-unders
200-m run

WOD

5 rounds for time of:
12 single-arm KB snatches (16/24 kg)
15 hand-release push-ups
30 air squats

HEAVY DAY

Deadlift
5-3-3-1-1-1-1
– Build to a 1-rep max.

KELL 10.00 TIIMIKAS!

WOD

EMOM 15:
8 burpees
8 wall-ball shots (6/9 kg) (2.7/3 m)

WOD

For time:
400-m run
40 ring dips
30 deadlifts (56/84 kg)
20 double-DB step-ups (15/22.5 kg) (51/51 cm)
400-m run

Community Cup Workout 3

In 20 minutes, establish:
1 rep-max front squat
1 rep-max hang power clean