WOD/Blogi

WOD

5 Rounds for Time
15 Ring Push Up
20 Box Jumps L/M
25 KB Swings 24/16 kg
100 Single Unders

BENCHMARK DAY

“Jackie”

For time
1000m row
50 Thrusters 20/15kg
30 Pull ups

WOD

Complete as many rounds as possible in 20 mins of:
Row 1000/800 mtr.
Dumbbell Farmers Carry, 22,5/15 kg 100 m
50 Sit-ups ADV: 30 GHD Sit Ups

WOD

5 rounds for time of:
50 double-unders
14 Mtr single-arm overhead lunge 22,5/15 kg

WOD

For max Reps
1 minute of assault bike
1 minute of burpees
1 minute of toes-to-bars
2 minutes of assault bike
2 minutes of burpees
2 minutes of toes-to-bars
1 minute of assault bike
1 minute of burpees
1 minute of toes-to-bars

HEAVY DAY

Hang Squat Clean
3-3-3-3-3-3-3

WOD

20-16-12 reps, for time of:
Dumbbell Box Step-up, 2 X 22,5/15 kg
Dumbbell Push Press, 2 X 22,5/15 kg
Pull-up

WOD

3 rounds for time of:
20 Turkish get-ups 15/10 kg
Row 500/400 meters

WOD

3 rounds for time of:
100 Double Unders
20 Power Snatches, 40/25 kg

WOD

For time:
4 rounds of:
25/18 cal Bike/Row/Ski
10 C2B Pull Ups
— Rest 4 mins —
4 rounds of:
15/10 Bike Calories/Row/Ski
3 Wall Walks
Dumbbell Farmers Carry, pick load, 100 m