Treeningukava/ WOD

WOD

For time:
100 push-ups
– Every minute on the minute including 0:00, row 100 m.

WOD

AMRAP 20:
400-m run
50 KB swings (24/32 kg)
400-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.

WOD

For time:
30 alternating DB power snatches (15/22.5 kg)
10 wall walks
30 alternating DB power snatches
10 wall walks
30 alternating DB power snatches

WOD

5 rounds for reps:
On a 3:00 clock:
20 bar-facing burpees
20 wall-ball shots (6/9 kg) (2.7/3 m)
AMRAP ring dips
– Rest 1:00 between rounds.

HEAVY DAY

For load:
5-5-5-5-10:
Back squats
– Increase loading on each set as you build to a 10-rep max.

WOD

OPEN 12.3

AMRAP 18:
15 box jumps (51/61 cm)
12 push presses (35/50 kg)
9 toes-to-bars
– Step down from the box.

10.00 CrossFit

WOD

3 rounds for time:
400-m run
21 sumo deadlift high pulls (30/45 kg)

WOD

NASTY GIRLS

3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans (45/60 kg)

WOD

Every 2:00 for 10 rounds:
2 snatches
– Start light, and add weight as technique allows, working up to a heavy set of 2.
– For any missed rep, reduce the load by 10% or more and continue in the next round.