WOD/Blogi

OPEN WOD 21.1
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min.

On the seventh day of crossfit my coaches gave to me….

EMOM 15:
10 Pull-ups
15 Push-ups
20 Air Squats
– If you fall behind the clock, continue as an AMRAP for up to 15 minutes.

On the sixth day of crossfit my coaches gave to me….

SHARED FILTHY FIFTY

Teams of 2

“Filthy Fifty”
50 Box jumps (60/50 cm)
50 Jumping pull-ups
50 Kettlebell swings (16/12kg)
50 steps walking lunge
50 Knees to elbows
50 Push press (20/15kg)
50 Back extensions
50 Wall ball shots (20/14 lbs)
50 Burpees
50 Double unders

On the fifth day of crossfit my coaches gave to me…

EXTEND ELIZABETH

For Time:
21-18-15-12-9-6-3
Power Cleans (61/43 kg)
Ring Dips

On the fourth day of crossfit my coaches gave to me…

LONG JACKIE

For Time:
1000/800m Row
50 Thrusters (20/15 kg)
30 Pull-ups
750/600m Row
25 Thrusters
15 Pull-ups
500/400m Row
15 Thrusters
9 Pull-ups

On the third day of crossfit my coaches gave to me:

DOUBLE ISABEL

For Time:
60 Snatches (61/43 kg)

On the second day of crossfit my coaches gave to me…

Fight Gone Bad
Three rounds of:
Wall-ball, 9/6 kg ball
Sumo deadlift high-pull, 35/25kg (Reps)
Box Jump, 60/50cm box (Reps)
Push-press, 35/25kg (Reps)
Row (Calories)

WOD

For Time:
21 Deadlifts (100/65 kg)
500 mtr row
15 Deadlifts
500 mtr row
12 Deadlifts
500 mtr row
9 Deadlifts
500 mtr row