WOD/Blogi

WOD

TIIMIKAS

WOD

3 rounds for time:
800-m run
20 pull-ups
60 air squats

WOD

5 rounds, each for time:
450/500-m row
20 push-ups
– Rest as needed between efforts

WOD

AMRAP 9:
3 thrusters (40/60 kg)
3 ring muscle-ups
3 lateral burpees over the bar

WOD

8 rounds for time:
5 box jumps (61/76 cm)
3 power cleans (50/80 kg)

WOD

7 rounds for time:

2 rope climbs (4.6/4.6 m)

20 walking lunges 20 hollow rocks

WOD

3 rounds for time:
21 bar-facing burpees
15 deadlifts (70/100 kg)
90 double-unders

Post workout
3 sets:
50 flutter kicks
25 AbMat sit-ups

WOD

Tiimikas kell 10.00

WOD

Cindy
Benchmark
As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats

WOD

5 rounds for calories:
2:00 air bike
2:00 rest