WOD/Blogi

WOD

7 rounds for reps:
1:00 max burpees
1:00 rest

WOD

For time:
30 box jump-overs (61/76 cm)
150 air squats
2000-m row

WOD

AMRAP 8:
50 double-unders
8 strict handstand push-ups

10.00 CROSSFIT GERTI ERI

11.30 HYROX

WOD

For time:
10-8-6-4-2
Front squats (45/60 kg)
20-16-12-8-4
Lateral burpee over the bar
10-8-6-4-2
Power cleans (45/60 kg)

WOD

3 rounds for time:
400/500-m row
40 AbMat sit-ups
30 alternating DB snatches (15/22.5 kg)

HEAVY DAY

For load:
Deadlift
5-5-5-5-5

WOD

21-15-9 reps for time:
Double-DB box step-overs (15/22.5 kg) (51/51 cm)
Chest-to-bar pull-ups

WOD

4 x AMRAP 3:
200/250 mtr row
Handstand walk (15.2 m)
Max KB swings (16/24 kg)
– Rest 1:00 between AMRAPs.

WOD

Every 2:00 for 8 rounds:
6 shuttle runs
Max wall-ball shots (6/9 kg) (2.7/3 m)
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back