WOD/Blogi

WOD

Jackie Pro

1000m Row
50 Thrusters
30 Jumping Bar Muscle Ups

TC: 11 Min

Echo Press
20/15 Cal Assault Bike
10 Deficit Pike Box HSPU
15/10 Cal Assault Bike
10 Deficit Pike Box HSPU
15/10 Cal Assault Bike
10 Deficit Pike Box HSPU
20/15 Cal Assault Bike

Rx:20/10kg Plates def.

WOD

Hat Trick
3 rounds with 2 min time cap
25m Sprint
20 Wallballs
6 DB Squat Snatches
rest 4 min

WOD

Skill Speed Medley
Round 1
12 Strict Pull-ups
75 UB Single Unders
5+5 UB Pistols
5m Handstand Walk
Rounds 2
8 Strict Pull-ups
50 UB Double Unders
5+5 UB Pistols
5m Handstand Walk
Round 3
4 Strict Pull-ups
25 Single Unders Crossovers
5+5 UB Pistols
5m Handstand Walk
Rest 3 min bw Rounds

WOD

“Shuttle to Overhead”
From 0:00-2:00 (2 minutes)
Run 300m
Max jerks
rest 1 minute
From 3:00-6:00 (3 minutes)
Run 500m
Max jerks
Rest 2 minutes
From 8:00-12:00 (4 minutes)
Run 700m
Max jerks

Rx:90/60kg

WOD

Badger
3 rounds for time of:

30 squat cleans
30 pull-ups
Run 800 meters

♀ 30 kg ♂ 45 kg

Timcap: 30 Minutes

WOD

5 Rounds of AMRAP 3
60 Mtr Sled Pushes
15/12 cal Assault Bike
Max DB Snatches 22,5/15kg
Rest 3 Minutes

Men: Sled + 25 kg; Women: Sled

WOD

For time:
Row 500 meters
21 Ring Dips
Row 750 meters
15 Ring Dips
Row 1000 meters
9 Ring Dips

HEAVY DAY

Back Squat
5-5-5-5-5

WOD

Complete as many rounds as possible in 20 minutes of:
6 handstand push-ups
4 bar muscle-ups
2 power cleans
♀ 60 kg ♂ 80 kg