WOD/Blogi

DUMMIE BUNNY
Time
RX
For time:
100 double-unders
60 DB deadlifts (15/22,5 kg)
100 double-unders
45 DB hang power cleans (15/22,5+kg)
100 double-unders
30 DB push jerks (15/22,5 kg)

• Use two dumbbells.

ADV: 22,5/22,5+ kg DB-s

WOD

LIGHT ‘TIL IT’S NOT
Load
RX
For load:
Overhead squat
8-8-8-8

Then …

AMRAP 6:
40 overhead squats (25/35 kg)
30 deficit push-ups (5/10 cm)

WOD

PUMP IT. FOLD IT. HANG IT.
Time
RX
For time with a partner:
100-cal air bike
80 V-ups
6:00 accumulated pull-up bar hang
80 V-ups
100-cal air bike

• 30:00 time cap.
• Share the work as desired.

WOD

Time
RX
1-3-5-7-9-11-13-15 reps for time of:
DB push presses (9/16 kg)
DB front squats
DB thrusters

Use two dumbbells.

10.00 CROSSFIT

11.30 HYROX

WOD

Drew
Time
RX
For time:
Kraus
200-m run
30 pull-ups
30 hand-release push-ups
4 deadlifts
:30 rest
Scott
400-m run
25 pull-ups
25 hand-release push-ups
4 deadlifts
:30 rest
Good
600-m run
20 pull-ups
20 hand-release push-ups
4 deadlifts
:30 rest
Cully
800-m run
15 pull-ups
15 hand-release push-ups
4 deadlifts
:30 rest
Night Stalkers
269 box step-ups (51/51 cm)

1.5 x bodyweight deadlifts.
Perform the full workout with a 14/20-lb weight vest.

WOD

For load:
Hang squat clean
2-2-2-2-2-2-2

WOD

10 rounds for time:
2 rope climbs (4.6/4.6 m)
10 GHD sit-ups or 15 AbMat sit-ups
25 double-unders

WOD

For time:
15 power snatches (35/50 kg)
24/30-cal bike
15 power snatches

WOD

AMRAP 14:
400/500-m row
15 KB goblet squats (16/24 kg)
:30 L-sit hold