Treeningukava/ WOD

WOD

For time:
1:00 L-sit hold
200-m KB farmers carry (16/24 kg)
300 double-unders
200-m farmers carry (35/53 lb)
1:00 L-sit hold

WOD

3 rounds for time of:
800-m run
30 alternating DB snatches (15/22.5 kg)

10.00 TIIMKAS

11.30 HYROX

BENCHMARK WOD

Open 18.1

AMRAP 20:
8 toes-to-bars
10 DB hang clean and jerks (15/22.5 kg)
12/14-cal row
– Perform 5 clean and jerks with one arm, and then switch.

Partner WOD:
8 rounds for reps with a partner:
On a 2:00 clock:
200-m run
Max thrusters in remaining time (25/40 kg)
– Rest 2:00 between rounds.
– One partner completes a round, while the other rests; partners perform 4 rounds each.

WOD

5 rounds for time:
25 bar-facing burpees
15 deadlifts (55/85 kg)
10 strict pull-ups

WOD

Handstand walk (15 m)
100 air squats
Handstand walk (15 m)
75 air squats
Handstand walk (15 m)
50 air squats
Handstand walk (15 m)
25 air squats

HEAVY DAY

For load:
Snatch
10-8-6-4-2
– Each set must be touch-and-go

WOD

AMRAP 12:
2 handstand push-ups
2 DB front-rack reverse lunges (15/22.5 kg)
2 chest-to-bar pull-ups
– Add 2 reps of each movement every round.