WOD/Blogi

WOD

20 rounds for time of:
21 double-unders
7 burpees

At 0:00 and 10:00, complete a 500-m row.

WOD

10 rounds for time, with a partner:
8 knees-to-elbows
8 box jumps (61/76 cm)

Partners alternate rounds.

10.00 CROSSFIT

11.30 HYROX

HEAVY DAY

For load:
Back squat
7-7-7-7-7

WOD

3 rounds for time of:
30 burpees
:30 hold top of ring dip
:30 hold bottom of ring dip
:30 hold top of false-grip ring row
:30 hold bottom of false-grip ring row

WOD

3 rounds for time:
50 lunges
200-m DB farmers carry (24/32 kg)

BENCHMARK DAY

FRAN

21-15-9 reps for time:
Thrusters (29/43 kg)
Pull-ups

WOD

For time:
Double KB front rack carry (75 m) (15/22,5 kg)
:50 L-sit hold
Double KB front rack carry (60 m)
:40 L-sit hold
Double KB front rack carry(45 m)
:30 L-sit hold
Double KB front rack carry (30 m)
:20 L-sit hold
Double KB front rack carry (15 m)
:10 L-sit hold

10.00 CROSSFIT

11.30 HYROX