WOD/Blogi

3 Rounds For Time
20 Burpee Pull-ups
20 Front Squats (60/45 kg)
20 Box Jumps (L/M)

TEAM WOD

“Team Glen”

[Teams of 2]
For Time:
60 Clean & Jerks (60/45kg)
Run 1 mile
20 Rope Climbs
Run 1 mile
100 Burpees

WOD

Complete as many rounds as possible in 20 minutes of:
30-second handstand hold
30-second squat hold
30-second L-sit hold
30-second chin-over-bar hold

WOD

3 rounds for time of:
30 dumbbell hang squat snatches
30 GHD sit-ups
♀ 10 kg DB ♂ 15 kg-lb DB

WOD

5 rounds for time of:
60 double-unders
15 chest-to-bar pull-ups

HEAVY DAY

Back squat 10-8-6-4-2 reps
Shoulder press 10-8-6-4-2 reps
Deadlift 10-8-6-4-2 reps

BENCHMARK DAY

KELLY

5 Rounds For Time
400 meter Run
30 Box Jumps (L/M)
30 Wall Ball Shots (9/6 KG)

WOD

On the Concept2 rower:
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:45/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible

WOD

For time:
30 strict muscle-ups

SC: AMRAP 15 strict muscle- ups