Treeningukava/ WOD

Community Cup Workout 2

Complete as many reps as possible following the interval of:
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
3 minutes of work
Rounds 1 and 2
15 toes-to-bars
15 overhead squats (29/43 kg)
Max-calorie row
Rounds 3 and 4
15-calorie row
15 overhead squats
Max chest-to-bar pull-ups

Community Cup Workout 1

AMRAP 20:
15 box jump-overs (51/61 cm)
10 dumbbell snatches (15/22,5kg)
5 handstand push-ups

For time:
2 ring muscle-ups
100-m single-DB carry (15/22.5 kg)
200-m run
4 ring muscle-ups
100-m single-DB carry
200-m run
6 ring muscle-ups
100-m single-DB carry
200-m run
8 ring muscle-ups
100-m single-DB carry
200-m run
10 ring muscle-ups
100-m single-DB carry
200-m run
– Carry the dumbbell any way.

KELL 10.00 HYROX ERI

4 rounds for time:
400/500-m row
10 shoulder-to-overheads (35/50 kg)

Heavy Day
For load:
Back squat
10-10-10-10-10

WOD

AMRAP 10:
10 alternating front-rack lunges (40/60 kg)
10 bar-facing burpees
10 chest-to-bar pull-ups

For time with a partner:
800-m run
then…
10 rounds of:
10 double-DB power cleans (15/22.5 kg)
30 double-unders
then…
800-m run
– Partners perform the runs together and then alternate full rounds of the 10-round couplet.

Diane
Benchmark
For time:
21-15-9
Deadlifts (70/102 kg)
Handstand push-ups

WOD

FOR TIME
42 -30-18
Wallballs 6/9 kg
21-15-9
Pull Ups