WOD/Blogi

WOD

7 rounds for time and load of:
30 double-unders
3 squat snatches 50/35 kg ADV: 60/45 kg

Open Workout 18.1
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks 22,5/15 kg
14-cal. row

BENCHMARK DAY

CrossFit Total

1 RM Shoulder Press
1 RM Back Squat
1 RM Deadlift

WOD

Ten 1-minute rounds of:
48 mtr shuttle sprint (4 meters, 8 meters, 12 meters)
2 Hang Power Cleans 80/55 kg
Max Echo Bike calories
Rest 2 minutes between rounds.

18-15-12-9-6-3 reps for time of:
Chest to Bar Pulls Ups
Devil Presses 15/10 kg

BENCHMARK DAY

Fight Gone Bad

3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (9/6 kg)
1 minute Sumo Deadlift High-Pulls (35/25 kg)
1 minute Box Jumps (L/M)
1 minute Push Press (35/25 kg)
1 minute Row (calories)
1 minute Rest

FOR LOAD

Turkish Get Up
15 Minutes to find heavy Single

WOD

Teams of 2 5 sets (each)
30 mtr. Dumbbell Front Rack Walking Lunge (15/10 kg)
60 Mtr Sandbag Bear Hug Carry (50+/30 kg)

WOD

Complete as many rounds as possible in 12 minutes of:
1 legless rope climb ADV: 2
50 double-unders

BENCHMARK DAY

“Isabel”
For time: 30 Snatches 61/43kg
When the clock hits 15 minutes begin
“Grace”
For time: 30 Clean & Jerks 61/43kg