WOD/Blogi

WOD

27-21-15 reps for time of:
Back squats
Handstand push-ups
♀ 40 kg ♂ 60 kg

WOD

3 rounds for time of:
100 double-unders
50 dumbbell snatches
25 pull-ups
♀ 15 kg DBs ♂ 22,5 kg DB-s

HEAVY DAY

Push press

3-3-3-3-3-3-3 reps

WOD

4 Rounds of AMRAP 3
18/14 cal Assault Bike
10 Hang Power Snatches 30/20 kg
max Wallballs 9/6 kg
Rest 3

WOD

3 rounds for reps and distance:
Max unbroken toes-to-bars
Max unbroken ring dips
Max distance broad jump
then…
For time:
2,000/1,600-m row

HEAVY DAY

HEAVY DAY

Back Squat
3-3-3-3-3

Partner AMRAP 12:
12 gymnastic kip pull-ups
12 handstand push-ups
– Split reps as needed.

13.1 sc version

AMRAP 17:
40 burpees
30 snatches (34/20 kg)
30 burpees
30 snatches (43/29 kg)
20 burpees
30 snatches (61/43 kg)
10 burpees
Max snatches (70/47 kg)

20.2

AMRAP 20:
4 DB thrusters (22.5/15 kg)
6 toes-to-bars
24 double-unders