Treeningukava/ WOD

WOD

JENNIFER
AMRAP 26:
10 pull-ups
15 KB swings (16/24 kg)
20 box jumps (51/61 cm)

10.00 CROSSFIT

11.30 HYROX

WOD

NED
7 rounds for time of:
11 back squats
1,000-m row

Use bodyweight for the back squats.

WOD

MICHAEL
3 rounds for time of:
800-m run
50 GHD back extensions
50 sit-ups

WOD

JT
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

WOD

OMAR
For time:
10 thrusters (29/43 kg)
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees

WOD

Nicole
Benchmark
AMRAP 20:
400-m run
Max pull-ups in a single set

WOD

2 rounds for time:
100 double-unders
50 Russian KB swings (24/32 kg)
100-m KB suitcase carry (24/32 kg)

10.00 CROSSFIT

11.30 HYROX

WOD

30-20-10 reps for time:
Front-rack reverse lunges (45/60kg)
Knees-to-elbows
Calorie bike