WOD/Blogi

WOD

AMRAP 12:
6 shuttle runs
12 chest-to-bar pull-ups
24 double-DB step-ups (15/22,5 kg) (51/61 cm)

• 1 shuttle is 7 mtr down and back.

Heavy Day

On a 20:00 clock:
Build to a 3-rep-max front squat

WOD

10 rounds for time:
10 toes-to-bars
10 burpees to a target

WOD

Every 2:00 for 5 sets:
16/20-cal row
Max hang power cleans (35/50 kg)

Rest 2:00 between sets.

WOD

For total reps:
8 rounds:
:20 air squats
:10 rest
4:00 rest
8 rounds:
:20 Echo bike cals
:10 rest

10.30 CROSSFIT MEETS HYROX

11.30 TALGUD

WOD

5 rounds for time of:
400-m run
15 overhead squats (29/43 kg)

WOD

4 rounds for reps:
3:00 bike cals
2:00 DB Turkish get-ups (15/22,5 kg)
1:00 hollow rocks

WOD

4 rounds for time of:
25 deadlifts (55/80 kg)
25 push-ups

WOD

For time:
50 strict pull-ups

• Every 10 reps, complete 10 barbell front-rack walking lunges (55/80 kg).