WOD/Blogi

4 rounds for time:
400/500-m row
10 shoulder-to-overheads (35/50 kg)

Heavy Day
For load:
Back squat
10-10-10-10-10

WOD

AMRAP 10:
10 alternating front-rack lunges (40/60 kg)
10 bar-facing burpees
10 chest-to-bar pull-ups

For time with a partner:
800-m run
then…
10 rounds of:
10 double-DB power cleans (15/22.5 kg)
30 double-unders
then…
800-m run
– Partners perform the runs together and then alternate full rounds of the 10-round couplet.

Diane
Benchmark
For time:
21-15-9
Deadlifts (70/102 kg)
Handstand push-ups

WOD

FOR TIME
42 -30-18
Wallballs 6/9 kg
21-15-9
Pull Ups

TIIMIKAS!!!!

For load:
3-3-3-3-3
Deadlift
– Start every rep with an open hand and a return under control (no dropping the bar).

WOD

Partner WOD
For time with a partner:
1,000-m run
50 Curtis-P complexes (25/35 kg)
800/1,000-m row
– One partner works at a time on the run, complexes, and row.
– Both partners perform 4 burpees at the TOP of each minute during the Curtis-P complexes.

BENCHMARK DAY

Elizabeth

21-15-9 reps for time:
Cleans (43/61 kg)
Ring dips