WOD/Blogi

BENCHMARK DAY

FRAN
FOR TIME
21-15-9
Thrusters 43/29 kg
Pull Ups

WOD

5 rounds for time of:
10 box jumps
10 inverted burpees
♀ L box ♂ XL box

HEAVY DAY

Paused Back Squat
2,2,2,2,2,2

WOD

Complete as many rounds as possible in 30 minutes of:
500-m row
3 rounds of Strict Cindy
1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

BENCHMARK DAY

RANDY

For Time
75 Power Snatches (35/25 kg)

Good Times for “Randy” 
– Beginner: 9-15 minutes
– Intermediate: 6-8 minutes
– Advanced: 4-6 minutes
– Elite: <4 minutes

WOD

8 1 Minute Rounds for Max Reps

1 Legless Rope Climb
Max Cal Assault Bike
Rest 3 Minutes between Rounds

WOD

AMRAP 15
10 Dumbbell Box Step-ups
15 Single Arm Devil’s Press
30 Double Unders
20 Dumbbell Box Step-ups
15 Single Arm Devil’s Press
30 Double Unders
30 Dumbbell Box Step-ups
15 Single Arm Devil’s Press
30 Double UNders
40 Dumbbell Box Step-ups
15 Single Arm Devil’s Press
30 Double Unders
50 Dumbbell Box Step-ups
15 Single Arm Devil’s Press
……
22,5/15 kg

BENCHMARK MONDAY

DIANE
21-15-9 Reps For Time
Deadlifts (102/70 kg)
Handstand Push-Ups

WOD

AMRAP4
21 push jerks
21 toes to bar
21 sumo deadlift high pulls
REST 4
AMRAP4
15 push jerks
15 toes to bar
15 sumo deadlift high pulls
REST 4
AMRAP4
9 push jerks
9 toes to bar
9 sumo deadlift high pulls

♀ 25 kg ♂ 40 kg

HEAVY DAY

Back Squat
7-7-7-7-7