Treeningukava/ WOD

WOD

AMRAP 15:
3 wall walks
15 burpees
60 double-unders

LAURA IN BOOT

For time:
800/1000-m row
80 pull-ups
80 deadlifts (45/60 kg)
800/1000-m row

• Partition the pull-up and deadlift reps any way.

WOD

For time:
21-18-15-12-9
L-sit pull-ups
42-36-30-24-18
Thrusters (15/20 kg)

10.00 CROSSFIT

11.30 HYROX

HÄID PÜHI!
BOX SULETUD

WOD

For time:
1,000-m row
50 toes-to-bars
500-m row
25 toes-to-bars

WOD

8 rounds for time:
5 box jump-overs (61/76 cm)
5 hang power cleans (55/80 kg)
Intermediate
8 rounds for time:
5 box jump-overs (51/61 cm)
5 hang power cleans (45/60 kg)

HEAVY DAY

For load:
Push press
3-2-2-1-1-1

WOD

For reps:
Tabata air squats
Tabata push-ups
Tabata AbMat sit-ups
Tabata walking lunges

Each Tabata is 8 rounds of :20 of work and :10 of rest.

WOD

3 rounds of:
50 double-unders
10 deadlifts (70/102 kg)

2 rounds of:
50 double-unders
10 deadlifts (84/125 kg)

1 round of:
50 double-unders
10 deadlifts (102/143 kg)

Time cap: 12 minutes