WOD/Blogi

WOD

AMRAP 10:
Double-DB front-rack walking lunges (15.2 m) (15/22.5 kg)
25 AbMat sit-ups
5 single-DB weighted pull-ups (15/22.5 kg)

WOD

On a 17:00 clock:
For time:
1,600-m run
In the time remaining:
Find a 3-rep-max shoulder press
Score: Load

WOD

FOR LOAD

10 sets for load:
2 front squats
– Lift once every 3:00.

WOD

For time:
50 double-unders
50 burpees
50 double-unders
40/50-cal row
50 double-unders
50 toes-to-rings
50 double-unders
50 Russian KB swings (16/24 kg)
50 double-unders

WOD

AMRAP 12:
15 deadlifts (45/60 kg)
10 push presses
5 strict handstand push-ups

WOD

10.00 TIIMIKAS
11.30 HYROX

BENCHMARK DAY

Cindy

AMRAP 20:
5 pull-ups
10 push-ups
15 air squats

WOD

AMRAP 20:
16/20-cal row
Farmers carry (15.2 m) (15/22,5 kg)
– 7 mtr out and 7 mtr back, each 7 m section counts as 1 rep.
– Add 14 mtr to the farmers carry each round.

WOD

6 rounds for time of:
8 double-DB box step-overs (51/51 cm) (15/22.5 kg)
12 single-DB snatches (15/22.5 kg)
48 double-unders
– Rest exactly 1 minute between rounds.
Time cap: 20 minutes

WOD

21-15-9-9 reps for time of:
Thrusters (30/45 kg)
Lateral burpees over the bar