Treeningukava/ WOD

WOD

For time:
100 overhead squats (45/60kg)

• Every 1:00 starting at :00, perform 15 double-unders.
• No racks. The bar comes from the floor.

10.00 CROSSFIT

11.30 HYROX

WOD

AMRAP 30:
400-m plate carry (20/20 kg)
5 deadlifts
10 strict toes-to-bars

• Start moderate-to-heavy and increase deadlift load as mechanics and consistency allow.

WOD

For time with a partner:
1,000-m row
25 alternating single-leg squats
15 hang power cleans (60/100 kg)

• As soon as Partner 1 exits the rower, Partner 2 begins rowing. Reset the monitor.
• Score is the time it takes for both athletes to complete the workout.

WOD

In teams of 4:
1:00 max-cal air bike, each athlete

Rest 2:00 between athletes.
Each athlete has one attempt to accumulate as many calories as possible in 1:00.

Rest 5:00
AMRAP 10 with a partner:
Burpee box get-overs (122/122 cm)

WOD

On an 18:00 clock:
9-15-21 reps for time of:
Pull-ups
Thrusters (29/43 kg)
In the remaining time:
Build to a heavy single thruster

Take the bar from the floor.

WOD

6 rounds, each for time:
400-m run

Rest 1:30 between rounds.
Log each round; score is total run time.

WOD

For time with a partner:
60-50-40-30-20
Sumo deadlift high-pulls (25/35 kg)
150-120-90-60-30
Handstand walk feet
— Split the work as desired.

MURPH

MURPH
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

WOD

GREG
4 x AMRAP 3:
21 AbMat sit-ups
15 box jump-overs (51/61 cm)
9 squat cleans (45/60 kg)
Max toes-to-bars in remaining time

• Rest 3:00 between AMRAPs.