Treeningukava/ WOD

WOD

OPEN WOD 24.2

HEAVY DAY

For load:
Shoulder press
2-2-2-2-2-2-2-2-2-2
– Perform a new set every 2:00.

WOD

3 rounds for time:
400-m run
21 knees-to-elbows
12 double-DB hang squat cleans (15/22.5 kg)

WOD

Every 4:00 for 5 rounds:
400/500-m row
– Rest the remaining time in the interval.
– Score is slowest interval.

WOD

For time:
45 deadlifts (70/100 kg)
45 handstand push-ups

WOD

3 rounds for time:
90 double-unders
30 KB swings (16/24 kg)

10.00 tiimikas boxis!

WOD

CrossFit Open wod 24.1

WOD

Complete as many reps as possible in 8 minutes of:
5 shuttle runs
10 double-DB push jerks (15/22.5 kg)
20 box step-ups (51/61 cm)
– 1 shuttle run = 7 mtr down/7 mtr back

HEAVY DAY

6 sets for load:
1 clean pull
1 hang power clean
1 hang squat clean
– All hang reps start from above the knee.