Treeningukava/ WOD

WOD

For time:
1,500-m row
150 double-unders
2,400-m run

WOD

AMRAP 10:
3 burpee box jump-overs (51/61 cm)
3 deadlifts (70/100 kg)
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
etc …

WOD

5 rounds for time:
15 push presses (50/70 kg)
20 toes-to-bars

HEAVY DAY

On a 20:00 clock:
Build to a 3-rep-max front squat

WOD

JAMES

For time:
15 power snatches (45/60kg)
5 rope climbs (4.6/4.6 m)
12 power snatches
4 rope climbs
9 power snatches
3 rope climbs
6 power snatches
2 rope climbs
3 power snatches
1 rope climb

WOD

JENNIFER
AMRAP 26:
10 pull-ups
15 KB swings (16/24 kg)
20 box jumps (51/61 cm)

10.00 CROSSFIT

11.30 HYROX

WOD

NED
7 rounds for time of:
11 back squats
1,000-m row

Use bodyweight for the back squats.

WOD

MICHAEL
3 rounds for time of:
800-m run
50 GHD back extensions
50 sit-ups

WOD

JT
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups