WOD/Blogi

WOD

AMRAP 12:
100-m single-KB suitcase carry (24/32 kg)
7 right-arm KB snatches
7 left-arm KB snatches

10.00 LAUPÄEVA ERI KOOS JOOSEPIGA

WOD

10 rounds for time of:
3 muscle-ups
4 box jumps (61/76 cm)

WOD

3 rounds for time of:
400-m run
21 med-ball cleans (6/9 kg)
12 power cleans (40/60 kg)

BENCHMARK DAY

Fight Gone Bad

3 rounds for reps:
1:00 wall-ball shots (6/9 kg)(2.7/3 m)
1:00 sumo deadlift high pulls (25/35 kg)
1:00 box jumps (20 in)
1:00 push presses (25/35 kg)
1:00 row for calories
– Rest 1:00 between rounds.

HEAVY DAY

Back squat
5-5-5-5-5

WOD

For time:
100 double-unders
20 toes-to-bars
80 double-unders
20 toes-to-bars
60 double-unders
20 toes-to-bars
40 double-unders
20 toes-to-bars
20 double-unders
20 toes-to-bars

WOD

HEAVY DAY
EMOM 20:
Min 1: 8 alternating back-rack reverse lunges
Min 2: 5 box jumps
Min 3: 3 rope climbs (4.6/4.6 m)
Min 4: rest

WOD

10.00 CrossFit

11.30 HYROX

WOD

For time:
1-2-3-4-5-6-7-8-9-10
Push press (30/50 kg)
– Run 100 meters after each round.