WOD/Blogi

WOD

8 rounds, each round for time, of:
12/8 Air Bike Calories
Go every 3 mins.

HEAVY DAY

Back Squat 5-5-5-5-5
Bench Press 5-5-5-5-5

WOD

Complete as many rounds as possible in 20 mins of:
25/18 Air Bike Calories
L-Sit, 25 secs
Handstand Walk, 10 m

WOD

For time:
1 round of:
150 double-unders
20 Deadlifts 120/80 kg

Then, 2 rounds of:
75 double-unders
10 Deadlifts 120/80 kg

Then, 3 rounds of:
50 double-unders
5 Deadlift 120/80 kg

WOD

5 Rounds of
AMRAP 3
15 Thrusters 30/20 kg
12 Pull Ups
max mtr. Row
Rest 3

WOD

OpenWorkout 20.1
10 rounds for time of:
8 ground-to-overheads 43/29 kg
10 bar-facing burpees

WOD

For time:
40/32 cal cal Assault/Echo Bike
60 mtr DB Front Rack Lunges, 2X15/10 kg
50 Sit-ups
5 Rope Climbs
40 Sit-ups
4 Rope Climbs
30 Sit-ups
3 Rope Climbs
20 Sit-ups
2 Rope Climbs
10 Sit-ups
1 Rope Climb

WOD

On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

HEAVY DAY

Shoulder Press 1-1-1-1-1, using heaviest weight per set
Push Press 3-3-3-3-3, using heaviest weight per set
Push Jerk 5-5-5-5-5, using heaviest weight per set

WOD

3-6-9-12-15 reps, for time of:
Power Clean, 60/45 kg
Strict Ring Dip