Treeningukava/ WOD

Every 3:00 x 8 rounds:
Odd rounds:
15 toes-to-bars
45 double-unders
Even rounds:
45 double-unders
12/15-cal row

WOD

21-15-9-21 reps for time:
Sumo deadlift high pulls (30/45) kg)
Push presses (30/45 kg)
Cal Echo bike

HERO WOD

Rankel

AMRAP 20:
6 deadlifts (70/102 kg)
7 burpee pull-ups
10 KB swings (24/32 kg)
200-m run

HEAVY DAY

For load:
3-3-3-3-3-3-3
Back squat

WOD

For time:
800-m run
Double-DB front-rack walking lunge (22.9 m) (15/22.5 kg)
3 rope climbs (4.6/4.6 m)
400-m run
Double-DB front-rack walking lunge (22.9 m)
3 rope climbs
200-m run
Double-DB front-rack walking lunge (22.9 m)
3 rope climbs

WOD

5 rounds for time:
15 hang power snatches (30/45 kg)
15 bar-facing burpees

KELL 10.00 TIIMIKAS!

WOD

AMRAP 15:
100-m DB suitcase carry (15/22.5 kg)
20 box jumps (51/61 cm)
20 single-arm DB push presses
– Use one dumbbell.
– Step down from the box.
– Switch hands as needed on the suitcase carries and push presses.

WOD

25-20-15-10-5 reps for time:
Chest-to-bar pull-ups
– 10 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.

BENCHMARK DAY

Linda

10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift (1.5 x bodyweight)
Bench press (1 x bodyweight)
Squat clean (0.75 x bodyweight)