Treeningukava/ WOD

WOD

5 rounds for time:
8 handstand push-ups
8 alternating front rack lunges (35/50 kg)
8 push presses (35/50 kg)
400-m run

WOD

10 rounds for time:
4 deadlifts (45/70 kg)
3 hang power snatches
2 overhead squats

WOD

5 sets for time:
600-meter run
– Rest 3:00 between rounds.
– Score = slowest run.

WOD

EMOM 20:
Odd min | 5 front squats
Even min | 5 bar muscle-ups

PARTNER WOD

2 rounds for time with a partner:
50 KB swings (24/32 kg)
50 shuttle runs
– One partner works at a time; switch as needed.
– 1 shuttle run = 25 ft down/25 ft back

10.00 CROSSFIT

WOD

HAVANA

AMRAP 25:
150 double-unders
50 push-ups
15 power cleans (55/85 kg)

WOD

AMRAP 10:
30 AbMat sit-ups
10/15-calorie row

WOD

For time:
27-21-15-9
DB thrusters (10/15 kg)
Pull-ups
– Use two DBs.

WOD

For time:
9 hand-release push-ups
100-m run
15 hand-release push-ups
200-m run
21 hand-release push-ups
400-m run
21 hand-release push-ups
200-m run
15 hand-release push-ups
100-m run
9 hand-release push-ups