WOD/Blogi

WOD

For time:
3 strict muscle-ups
800-m run
2 strict muscle-ups
800-m run
1 strict muscle-up
800-m run

WOD

For time:
50 calorie row
50 overhead squats (35/50 kg)
50 alternating DB snatches (15/22.5 kg)

FOR LOAD

3-2-2-1-1-1-1:
Weighted pull-ups

AMRAP 7:
30 double-unders
3 power cleans (45/70 kg)

HEAVY DAY

EMOM 10:
5 push presses
– Add load every 2:00.
Right into…
EMOM 5:
1 push press
– Add load every 1:00.

WOD

AMRAP 12:
12 front squats (34/52 kg)
30 crossovers

WOD

6 rounds for time:
12 DB deadlifts (15/22.5 kg)
9 DB front rack lunges
200-m run
– Use two DBs.

WOD

7 sets for load:
1 power clean
1 hang power clean
1 jerk

WORD

20-18-16-14-12-10-8-6-4-2:
Alternating single-leg squats
1-2-3-4-5-6-7-8-9-10:
Strict ring dips
– Alternate back and forth between each movement, following the rep scheme: 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc.

WOD

4 rounds for reps:
1:00 calorie row
1:00 Russian kettlebell swings (24/32 kg)
1:00 burpees
1:00 wall-ball shots (6/9 kg)(2.7/3 m)
1:00 rest