WOD/Blogi

WOD

FOR TIME

5 Rope Climbs
20 KB Snatches from Hang 24/16 kg
30 Push Ups
40 Box Jumps XL/L
30 Push Ups
20 KB Snatches from Hang 24/16 kg
5 Rope Climbs

WOD

On a 15-minute clock, for max cal/total weight each round:
From 0:00-3:00, run 400 meters then row max calories
Rest 1 minute
From 4:00-7:00, run 400 meters then deadlift for max total weight
Rest 1 minute
From 8:00-11:00, run 400 meters then row for max calories
Rest 1 minute
From 12:00-15:00, run 400 meters then deadlift for max total weight

FOTO: Spring Madness 2019, Ain

WOD

FOR TIME
OVH Squats 25-20-15-10-5
Sit Ups 10-20-30-40-50
Pull ups 25-20-15-10-5

Men: 40 kg BB
Women: 25 kg BB

FOTO: EMV Tõstmises. Merit 1. koht 57/72 kg; Claudia 2. koht 51/65 kg

WOD

For max reps at each station:
Tabata dumbbell shoulder presses
Tabata jumping lunges
Tabata jumping ring dips
Tabata walking lunges
Tabata dumbbell push presses
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.
Men: 15 kg dumbbells
Women: 10 kg dumbbells
ADV: Ring Dips

WOD

AMRAP 20
50 Double Unders
30 Sit Ups
Max Strict Pull-ups

Score is Total Pull-ups

WOD

4 rounds for time, alternating arms each round, of:
10 single-arm squat snatches
8 single-arm rows
6 single-arm push presses
4 single-arm Turkish get-ups
♀ 15 kg dumbbell ♂ 22,5 kg dumbbell

WOD

4 Rounds for Time
400 m Run
25 Wallballs 9/6 kg
15 Toes to Bar

WOD

For Time
1000 m Row
50 Kb Swings 24/16 kg
750 m Row
30 Kb Swings
500 m Row
20 Kb Swings
250 m Row
10 Kb Swings

If rower not free run until the rower is free
40 m run equals 50 m row