Treeningukava/ WOD

WOD

5 x 2:00 rounds:
6 shuttle runs
Max bar muscle-ups
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back

WOD

AMRAP 15:
100-m single-DB suitcase carry (15/22.5 kg)
20-cal bike
30 alternating DB hang snatches

WOD

10-9-8-7-6-5-4-3-2-1 reps for time:

Deadlifts (70/100 kg) Handstand push-ups

WOD

250516

10 rounds for time:
3 hang power snatches (30/45 kg)
30 running step single-unders

WOD

TIIMIKAS

WOD

3 rounds for time:
800-m run
20 pull-ups
60 air squats

WOD

5 rounds, each for time:
450/500-m row
20 push-ups
– Rest as needed between efforts

WOD

AMRAP 9:
3 thrusters (40/60 kg)
3 ring muscle-ups
3 lateral burpees over the bar

WOD

8 rounds for time:
5 box jumps (61/76 cm)
3 power cleans (50/80 kg)

WOD

7 rounds for time:

2 rope climbs (4.6/4.6 m)

20 walking lunges 20 hollow rocks