WOD/Blogi

WOD

For time:
:30 L-sit hold
20 deadlifts (100/145 kg)
:30 L-sit hold
40 bar-facing burpees
:30 L-sit hold
20 deadlifts
:30 L-sit hold

WOD

For time:
1,000-m row
then…
5 rounds of:
25 pull-ups
7 shoulder-to-overhead (39/61 kg)

WOD

10 rounds for time with a partner:
30 KB swings (16/24 kg)
30-m bottoms-up KB carry (16/24 kg)

Partners alternate rounds.

10.00 CrossFit

11.30 HYROX

WOD

5 rounds for time:
30 med-ball cleans (6/9 kg)
20 ring dips

WOD

Every 4:00 for 5 rounds:
Air bike for sustained watts

Use the first minute to see how high you can keep the watts for the entire minute.
Rest the remaining time.
For the remaining 4 rounds, only bike as long as you can keep the watts above what you were able to sustain in the first minute, then rest the remainder of the 4:00.

WOD

For time:
50 double-unders
50 AbMat sit-ups
5 strict muscle-ups
40 double-unders
40 AbMat sit-ups
4 strict muscle-ups
30 double-unders
30 AbMat sit-ups
3 strict muscle-ups
20 double-unders
20 AbMat sit-ups
2 strict muscle-ups
10 double-unders
10 AbMat sit-ups
1 strict muscle-up

HEAVY DAY

For load:
Power clean
3-3-3-3-3

WOD

3 rounds for time:
800-m run
15 overhead squats (48/70 kg)

Box suletud – SUVEPÄEVAD!