WOD/Blogi

WOD

Complete as many rounds as possible in 12 minutes of:
7 box jumps
14 kettlebell swings
♀ L box, 24-kg KB
♂ XL box, 32-kg KB

WOD

Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
3 wall walks

WOD

4 Rounds of AMRAP 3
21/18 cal Row
9 Burpees
Max Thrusters
Rest 1:30 between rounds

Round 1 60/40 kg
Round 2 50/35 kg
Round 3 40/30 kg
Round 4 30/25 kg

WOD

15 Minutes For Total Reps:
5 Minutes Echo Bike Calories
4 Minutes Air Squats
3 Minutes Double Unders
2 Minutes of Toes to Bar
1 Minute Burpee to Target

WOD

Complete as many rounds as possible in 4 X 3 minutes of:
Rest 1 Min after every Cycle. After each 3-minute cycle, start where you left off at the end of the previous cycle
2-4-6-8-10-….
Box Jumps
Sit Ups
KB Goblet Lunges
KB STOH

WOD

FOR TIME
Row 150/120 calories
every 90 seconds perform Squat Snatches
begin by 0:00 with 1 Squat Snatch, add every 90 seconds 1 Squat Snatch
BB weight: 40/25 kg

BENCHMARK DAY

EVA
5 Rounds For Time
800 meter Run
30 Kettlebell Swings (32/24 kg)
30 Pull-Ups

WOD

Part A
Every 90 sec x 8 rounds
1 Power Clean
1 Hang Squat Clean
Part B
Every 3 min x 4 rounds
3 Back Squat

WOD

For time
0:00-10:00
21-15-9
Overhead Squats
Assault Bike Cals
10:00-20:00
21-15-9
Toes to Bars
Burpees over Bar

Rx:50/35kg