WOD/Blogi

WOD

SUNDAY IS FOR __
EMOM 15:
Min 1 | 15 toes-to-bars
Min 2 | :30 bike or row for calories
Min 3 | 20 hip extensions

WOD

10.00 CROSSFIT

11.30 HYROX TESTIVÕISTLUS

WOD

GRIPPER RIPPER
Time
RX
8 rounds for reps:
On a 1:00 clock:
150/200 m on Echo bike or 100-m sprint
Max clean and jerks (35/50 kg)

• Rest 3:00 between rounds.

WOD

NATO TEST
For Time
RX
2:00 max Push Ups
2:00 max Sit Ups
6 km row or 3,2 km run

DUMMIE BUNNY
Time
RX
For time:
100 double-unders
60 DB deadlifts (15/22,5 kg)
100 double-unders
45 DB hang power cleans (15/22,5+kg)
100 double-unders
30 DB push jerks (15/22,5 kg)

• Use two dumbbells.

ADV: 22,5/22,5+ kg DB-s

WOD

LIGHT ‘TIL IT’S NOT
Load
RX
For load:
Overhead squat
8-8-8-8

Then …

AMRAP 6:
40 overhead squats (25/35 kg)
30 deficit push-ups (5/10 cm)

WOD

PUMP IT. FOLD IT. HANG IT.
Time
RX
For time with a partner:
100-cal air bike
80 V-ups
6:00 accumulated pull-up bar hang
80 V-ups
100-cal air bike

• 30:00 time cap.
• Share the work as desired.

WOD

Time
RX
1-3-5-7-9-11-13-15 reps for time of:
DB push presses (9/16 kg)
DB front squats
DB thrusters

Use two dumbbells.

10.00 CROSSFIT

11.30 HYROX

WOD

Drew
Time
RX
For time:
Kraus
200-m run
30 pull-ups
30 hand-release push-ups
4 deadlifts
:30 rest
Scott
400-m run
25 pull-ups
25 hand-release push-ups
4 deadlifts
:30 rest
Good
600-m run
20 pull-ups
20 hand-release push-ups
4 deadlifts
:30 rest
Cully
800-m run
15 pull-ups
15 hand-release push-ups
4 deadlifts
:30 rest
Night Stalkers
269 box step-ups (51/51 cm)

1.5 x bodyweight deadlifts.
Perform the full workout with a 14/20-lb weight vest.