Treeningukava/ WOD

WOD

6 rounds for time:
250-m row
12 hang squat cleans (30/45 kg)
12 burpees

WOD

10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull-ups
Handstand push-ups

BENCHMARK DAY
NANCY

5 rounds for time:
400-m run
15 overhead squats (29/43 kg)

WOD

For time:
60 KB swings (16/24 kg)
25/30-cal bike
60 KB swings

WOD

AMRAP 16:
200-m run
100-m double-DB farmers carry (15/22.5 kg)
1:00 plank hold

10.00 TIiimikas – treener üllatab!

11.30 HYROX

BENCHMARK

EVA
5 Rounds For Time
800 meter Run
30 Kettlebell Swings (2/1.5 pood)
30 Pull-Ups

WOD

For time with a partner:
80/100-cal row
150 double-unders
100 deadlifts (43/61 kg)
150 double-unders
80/100-cal row

WOD

3 rounds for time:
9 hang power cleans (30/45 kg)
12 thrusters
15 lateral burpees over the bar

WOD

5 rounds for time:
12 KB goblet squats (16/24 kg)
1 legless rope climb (4.6/4.6 m)
12 single-arm KB box step-ups (51/51 cm)
6 strict pull-ups