WOD/Blogi

BENCHMARK DAY

RANDY
FOR TIME
75 Power Snatches (35/25 kg)

WOD 1

FOR TIME
5 Rounds
12 BB Back Rack Lunges
200 Mtr Run
50/35 kg
ADV: 60/40 kg

WOD 2

DURANTE CORE

5 Rounds for Time
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest

WOD

FOR TIME
18-16-14-12 reps of
DB Push Presses 2 DB -s 22,5/15 kg
C2B Pull Ups
Row/bike

HEAVY  DAY

Front Squat
10-10-10-10

WOD

Ballistic
FOR TIME
120 Sumo DL High Pulls 45/30 kg
EMOM perform
20 Double Unders

BENCHMARK DAY

Jackie
FOR TIME
1000 m Row
50 Thrusters 20/15 kg
30 Pull Ups

WOD

For time:
45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings
♀ 24 kg ♂ 32 kg

FOR LOAD AND QUALITY

Clean and Jerk

3-3-3-3-3

WOD

FOR TIME
30-20-10 reps for time of:
Weighted Sit Ups
Knees to Elbows
OVH Squats 45/30 kg