WOD/Blogi

BENCHMARK DAY

ISABEL
For time:
30 snatches (43/61 kg)

WOD

9-15-21-27 reps for time:
V-ups
DB thrusters (10/15 kg)
– Perform 10 shuttle runs (1 run = 25 ft down, 25 ft back) at the start of each round.

BENCHMARK DAY

KELLY

5 Rounds For Time
400 meter Run
30 Box Jumps (L/M)
30 Wall Ball Shots (9/6 KG)

WOD

For time:
60 pull-ups
20 KB Turkish get-ups (16/24 kg)
– Switch arms as needed.

WOD

EMOM 10:
Even: row for max calories
Odd: 25 double-unders
Rest 5:00
For time:
1-mile run

WOD

AMRAP 12:
9 pull-ups
3 front squats (40/60 kg)
9 pull-ups
6 front squats
9 pull-ups
9 front squats
– Continue the pattern of adding 3-reps to the front squats until time expires.

WOD

6 rounds for time:
12 DB deadlifts (15/22.5 kg)
9 DB box step-up (15/22.5 kg) (51/61 cm)
200-m run
– Use two DBs.
– Rest 2:00 between rounds.

WOD

5 sets for load and reps:
Every 4:00, complete:
3 push presses
– Complete a single max set of handstand push-ups immediately following your final push press.

WOD

5 rounds for reps:
:20 calorie row
:40 rest
:40 calorie row
:20 rest
1:00 burpees
1:00 rest

WOD

For reps:
AMRAP 2:
Knees-to-elbows
– Rest 1:00
AMRAP 4:
5 knees-to-elbows
7 wall-ball shots (6/9 kg) (2.7/3 m)
– Rest 2:00
AMRAP 6:
5 knees-to-elbows
7 wall-ball shots (6/9 kg) (2.7/3 m)
9 box jump-overs (51/61 cm)