WOD/Blogi

WOD

WESTON
5 Rounds For Time
1000 meter Row
200 meter Farmer Carry 2X22,5/15 kg
50 meter Waiter Walk, Right Arm (22,5/15 kg DB)
50 meter Waiter Walk, Left Arm (22,5/15 kg DB)

WOD

Complete as many rounds as possible in 12 minutes of:
4 bar muscle-ups
Bike/Ski/Row 21/18 calories

WOD

For time:
200 double-unders
15 thrusters 60/40 kg
100 double-unders
15 thrusters 60/40 kg
200 double-unders

BENCHMARK DAY

MARY
AMRAP in 20 minutes
5 Handstand Push-Ups
10 Pistols
15 Pull-Ups

HEAVY DAY

Power Clean
5-3-3-2-2-1-1-1-1

WOD

4 Rounds of
1 Min of Max Box Step Ups
1 Min of Max DB Hang Snatches
1 Min Side Plank
1 Min of Max DB Hang Clean & Jerks
1 Min of Max Burpees

1 Min Ret between Rounds

WOD

5 Rounds of:
30 Double Unders
10 Overhead Squats (40/25 kg)

Directly Into..

1 Round of:
30 Overhead Squats (40/25 kg
100 Double Unders

WOD

2022 Tiimika WOD Nr. 4

16 rounds of: (8 each)
8 Push Presses
8 Sit Ups
*Other partner must hang on the bar
Alternate full rounds

WOD

6-5-4-3-2-1 reps for time
Bodyweight Front Squats
After every Set 1 Legless Rope Climb

BENCHMARK DAY

DT

5 Rounds For Time
12 Deadlifts (70/45 kg)
9 Hang Power Cleans
6 Push Jerks

Good Times for “DT” (estimated)
– Beginner: 15-19 minutes
– Intermediate: 10-14 minutes
– Advanced: 6-9 minutes
– Elite: <6 minutes