WOD/Blogi

WOD

For load:
Hang squat clean
2-2-2-2-2-2-2

WOD

10 rounds for time:
2 rope climbs (4.6/4.6 m)
10 GHD sit-ups or 15 AbMat sit-ups
25 double-unders

WOD

For time:
15 power snatches (35/50 kg)
24/30-cal bike
15 power snatches

WOD

AMRAP 14:
400/500-m row
15 KB goblet squats (16/24 kg)
:30 L-sit hold

WOD

RX
5 x 2:00 rounds:
15/20-cal bike
Max handstand push-ups

Rest 1:00 between rounds

10.00 CROSSFIT

11.30 HYROX

BENCHMARK DAY

Kelly
5 rounds for time of:
400-m run
30 box jumps (51/61 cm)
30 wall-ball shots (6/9 kg) (2.7/3 m)

WOD

27-21-15-9 reps for time:
Hang power cleans (30/45 kg)
Toes-to-bars

HEAVY DAY

Front squat
3-3-3-3-3

WOD

AMRAP 15:
3 wall walks
15 burpees
60 double-unders