WOD/Blogi

WOD

For time:
60 burpees
50 wall-ball shots (6/9 kg)(2.7/3 m)
40 thrusters (15/20 kg)
30 toes-to-bars
20 pull-ups
10 chest-to-bar pull-ups

WOD

5 rounds for reps of:
AMRAP 5:
900/1,000-m row
Max shuttle runs
– Rest 1:00 between AMRAPs.
– 1 shuttle run is 25 ft down and back.

BENCHMARK DAY

NASTY GIRLS

3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans (43/61 kg)

WOD

For time:
1:00 L-sit hold
200-m KB farmers carry (16/24 kg)
300 double-unders
200-m farmers carry (35/53 lb)
1:00 L-sit hold

WOD

3 rounds for time of:
800-m run
30 alternating DB snatches (15/22.5 kg)

10.00 TIIMKAS

11.30 HYROX

BENCHMARK WOD

Open 18.1

AMRAP 20:
8 toes-to-bars
10 DB hang clean and jerks (15/22.5 kg)
12/14-cal row
– Perform 5 clean and jerks with one arm, and then switch.

Partner WOD:
8 rounds for reps with a partner:
On a 2:00 clock:
200-m run
Max thrusters in remaining time (25/40 kg)
– Rest 2:00 between rounds.
– One partner completes a round, while the other rests; partners perform 4 rounds each.

WOD

5 rounds for time:
25 bar-facing burpees
15 deadlifts (55/85 kg)
10 strict pull-ups