WOD/Blogi

HEAVY DAY

Hang power snatch
2-2-2-2-2-2-2-2-2-2

WOD

AMRAP 8:
10 overhead squats (30/45 kg)
5 chest-to-bar pull-ups

WOD

For time:
1000-m row
Handstand walk (45m)
30 Russian KB swings (24/32 kg)
500-m row
30 strict handstand push-ups
30 Russian KB swings
250-m row
30 hand-release push-ups
30 Russian KB swings

WOD

10.00 CROSSFIT TREENERI ERI

11.30 HYROX

CROSSFIT OPEN WOD 26.3

WOD

AMRAP 8:
8 box jumps (51/61 cm)
1 rope climb (4.6/4.6 m)

WOD

4 rounds for reps:
:40 double-DB push presses (15/22.5 kg)
:20 rest
:40 double-DB deadlifts
:20 rest
:40 double-unders
:20 rest

WOD

For time:
500-m row
30 toes-to-bars
500-m row
10 wall walks
500-m row
30 toes-to-bars
500-m row

HEAVY DAY

1 rep on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang squat snatch
Min 11-20: squat snatch
– Score is the heaviest load for each

HEAD NAISTEPÄEVA!

NAISTEPÄEVA ERI
ABS & GLUTES & FRIENDS

AMRAP 8
While Partner A works, Partner B holds.
8 Frog Pumps w med ball
8 Sit-Ups
8 Russian Twists w.med ball
8 Mountain climbers

Partner B:
Glute Bridge hold

REST 2

AMRAP 8
While Partner A works, Partner B holds.
8 one leg romanian deadlifts w medball
8 V-Ups Sc Tuck Up
8 Burpees

Partner B:
Plank Hold

Change partners after full completed rounds