WOD/Blogi

WOD

30-20-10 reps for time of:
10 mtr. shuttle runs
Toes-to-bars
Wall-ball shots 9/6 kg

WOD

Complete as many rounds as possible in 25 minutes in teams of 2:
Station 1 : 20 Push Ups + 30 KB Swings
Station 2: Max cal Assault Bike
Switch stations after completing station 1

WOD

5 Sets of 3 Min work 1 Min Rest
4 Burpee Box Jumps
8 One Hand DB Thruster 22,5/15 kg
12 Sit Up

WOD

For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders

FOR LOAD

Deadlift 5-5-5-5-5 reps

FOR TIME

Complete as many rounds as possible in 10 minutes of:
10-cal Row
10 strict handstand push-ups

FOR TIME

10 single-leg squats
20 double-unders
20 single-leg squats
40 double-unders
30 single-leg squats
60 double-unders
40 single-leg squats
80 double-unders
50 single-leg squats
100 double-unders

WOD

AMRAP 9:
21 Deadlifts (50/35 kg)
15 GHD Sit Ups
9 Power Snatches (50/35 kg)