WOD/Blogi

WOD

• Every 2 minutes, for 30 minutes (3 sets of each):
• Station 1 – 30/20 Calories of Assault Bike
• Station 2 – 40 Wall Ball Shots (9/6 kg)
• Station 3 – 30 KB Snatches from Hang (16/12 kg) ADV: 24/16 kg
• Station 4 – 60 Double Unders ADV: 100 DU
• Station 5 – 40 Seconds of Side Plank (each side)

FOR QUALITY

• Build up to heavy 3 rep Deadlift

WOD

• Christine
• 3 Rounds for Time
• 500 mtr Row
• 12 Deadlifts (BW)
• 21 Box Jumps (L/M)

WOD

• 4 Rounds for Time
• 5 Strict Handstand Push Ups
• 10 Strict Pull Ups
• 15 mtr Walking Lunges with 2 KB-s in Front Rack (16/12 kg
• 20 V-Ups
• Timecap: 20 Minutes