WOD/Blogi

WOD

AMRAP 25:
1,000-m run
10 ring muscle-ups
10 wall walks
20 DB snatches, right (15/22.5 kg)
20 DB snatches, left

WOD

On a 10:00 clock:
250 double-unders
50 chest-to-bar pull-ups
Max-reps thrusters (47/70 kg)

Post-workout
6 sets:
1-5 strict weighted pull-ups
– Rest 1:30 between sets.

WOD

For time:
22-16-10
Deadlifts (55/90 kg)
Double-dumbbell box step-ups (51/51 cm) (35/50 lb)
Rest 1:00
9-6-3 reps of
Power cleans (55/80kg)
Double-dumbbell box step-overs (51/51 cm) (35/50 lb)

Pre-workout
EMOM 10:
1 deadlift + 1 power clean

WOD

5 rounds for time:
500-m row
400-m run
– Rest 3:00 between rounds.

WOD

AMRAP 12:
2 wall-ball shots (2.7/3 m) (6/9 kg)
2 box jump-overs (51/61 cm)
2 burpees
– After every round add 2 reps to each movement.

Pre-workout
EMOM 10:
2 thrusters

WOD

For Time

5 Rounds for time
15 Toes to bar
7 Power Cleans 45/60 kg
30 Double Unders

WOD

Tiimikas kell 10:00!

WOD

Every 2:00 for 8 rounds:
15 wall-ball shots (6/9 kg) (2.7/3 m)
Max-cal row
– Rest 2:00 between rounds.

Post-workout
EMOM 6:
:30 ring support hold

WOD

AMRAP 16:
20/25-cal bike
15 box jumps (51/61 cm)
3 rope climbs (4.6/4.6 m)
– Step down from the box.

Pre-workout
EMOM 6:
1-3 reps of chosen rope climb skill

WOD

For time:
10-9-8-7-6-5-4-3-2-1
Bar-facing burpees
Hang power snatches (35/50 kg)

Pre-workout
5 sets, building in load:
Snatch pull + power snatch + hang power snatch