WOD/Blogi

HEAVY DAY

Deadlift

2-2-2-2-2-2-2

HEAVY DAY

FRONT SQUAT
5-5-5-5-5

After every Set max reps of Strict Pull ups

BENCHMARK DAY

JACK
AMRAP in 20 minutes
10 Push Presses (51/40 kg)
10 Kettlebell Swings (24/16 kg)
10 Box Jumps (L/M)

WOD

21-15-12-9 reps, for time of:
Hang Power Clean, 50/35 kg
Wallballs 9/6 kg
Knees-to-elbow

WOD

8 rounds for time of:
Row, 250/200 mtr
10 Floor Presses 22,5/15 kg

WOD

Open WOD 22.1

Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
22,5/15 kg dumbbell, L/M box

WOD

Find a partner and complete as many reps as possible in 1 minute, switching every minute, until you complete:
150 wall balls
150 KB Hang Clean and Jerks 24/16 kg
15 Rope Climbs

HEAVY DAY

Every 1 min for 30 mins:
1 Power Clean, pick load

4 Rounds for Time
500/400 mtr Row
8 OVH Squats 60/45 kg

WOD

For time:
2 rounds of:
100 Single Unders
5 Bar Muscle-ups
— Rest 2 mins —
2 rounds of:
50 Burpees
5 Bar Muscle-ups
— Rest 2 mins —
2 rounds of:
50 V-ups
5 Bar Muscle-ups