Treeningukava/ WOD

WOD

For time:
1,600-m run
1,000-m row
1,600-m run

10.00 RINGTREENING MARIAGA

NB! 11.30 HYROX klassi ei toimu

WOD

5 rounds for time of:
20 sit-ups
15 box jumps (51/61 cm)
10 chest-to-bar pull-ups

WOD

Every 3:00 for 10 sets:
9/12-cal bike

WOD

3 rounds:
AMRAP 4:
12 air squats
10 sumo deadlift high pulls (25/35 kg)
8 hand-release push-ups
– Rest 1:00 between rounds.

WOD

5 rounds for time of:
7 bar muscle-ups
21 DB goblet-hold walking lunges (15/22.5 kg)

WOD

AMRAP 9:
30 double-unders
3 shoulder presses (45/60 kg)

WOD

5 rounds:
AMRAP 2:
10 shuttle runs
Max knees-to-elbows
– Rest 2:00 between rounds.

10.00 CrossFit

11.30 HYROX

HEAVY DAY

Deadlift
5-5-5-5-5