WOD/Blogi

WOD

Tiimikas kell 10:00!

WOD

On a 15:00 clock:
50 bar-facing burpees
50 wall-ball shots (6/9 kg) (2.7/3 m)
800-m run
Max-reps hang squat cleans in the remaining time (45/60 kg)

WOD

Jack

AMRAP 20:
10 push presses (35/50 kg)
10 kettlebell swings (16/32 kg)
10 box jumps (51/61 cm)

Pre-workout:
EMOM 9:
1 push press
– Build in load.

WOD

3-3-3-3-3 reps for load:
Front squat

WOD

For time:
10 wall walks
800/1,000-m row
10 wall walks

Post-workout:
4 sets:
:20 seated leg raises
– Rest :10
:20 hollow hold
– Rest :10

WOD

Loredo

6 rounds for time:
24 air squats
24 push-ups
24 walking lunge steps
400-m run

WOD

For time:
Accumulate 1:00 freestanding handstand hold
100-meter double-KB front rack carry (16/24 kg)
50 double-KB push presses
Single-KB overhead walking lunge (30.5 m)
Accumulate 1:00 plank hold
– Use the same load for all kettlebell movements. Switch arms as needed on the overhead walking lunge.

Post-workout:
Tabata hollow rocks

WOD

Boxis tiimikas kell 10:00!

WOD

For time:
30 Russian KB swings (16/24 kg)
150 double-unders
30 Russian KB swings
150 double-unders
30 Russian KB swings

WOD

AMRAP 15:
200-m run
10 handstand push-ups
15 wall-ball shots (6/9 kg) (2.7/3 m)