WOD/Blogi

WOD

21-18-15-12-9-6-3 reps for time:
Pull-ups
Hang power cleans (45/30 kg)

WOD

AMRAP 20:
20 Medicine Ball Cleans (9/6 kg)
60 Double Unders

WOD

10 Rounds For Time:
1 Power Snatch (60/40 kg)
3 Overhead Squats

WOD

3 Rounds for max Reps
1:00 Sit Ups ADV: GHD
1:00 Walking Lunges
1:00 Bar Muscle Ups

HEAVY DAY

10 Sets For Load:
1 Strict Press

WOD

For Time:
21-15-9
Deadlifts (100/65 kg) ADV 120/80 kg
Ring Dips ADV: Strict

MAXTON
13 Rounds For Time:
8 Strict Pull-ups
26 Box Step-ups (L/M)
21 Burpees
Wear a vest if available

Split the work with a partner

HEAVY DAY

5 Sets for Load:
5 Back Squats

WOD

5 Rounds For Time:
10 Mtr. Handstand Walk
60 Mtr. DB Front Rack Carry
(22,5/15 kg)
180 mtr Shuttle Runs (90 Mtr forw.+90 Mtr backw)