WOD/Blogi

WOD

Nancy

5 rounds for time:
400-m run
15 overhead squats (29/43 kg)

WOD

For time:
21-18-15-12-9-6-3
Deadlifts (35/50 kg)
– Complete 2 wall walks after each set.

Post-workout
200-meter single-arm kettlebell front-rack carry
– Switch arms as needed.

WOD

On a 10:00 clock:
50 wall-ball shots (6/9 kg) (2.7/3 m)
50/60-cal air bike
Max single-DB box step-ups (51/51 cm) (15/22.5 kg)

WOD

Tiimikas kell 10:00 Boxis!

WOD

OPEN 25.1

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet / 4,57m )

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

WOD

3 rounds for time:
800/1,000-m row
100 double-unders

WOD

For load:
Deadlift
10-8-8-4-4-4

Pre-workout
2 sets:
10 monster walk steps, forward
10 monster walk steps, backwards
10 banded sumo stance good mornings
10 banded pull-aparts

WOD

AMRAP 10:
10 alternating single-leg squats
10 power cleans (45/60 kg)

Pre-workout
On a 8:00 clock:
Build to a heavy complex
1 clean grip deadlift
1 clean pull
1 hang power clean
1 power clean

HEAD VABARIIGI AASTAPÄEVA!

WOD

For time:
50 hang power snatches (29/43 kg)
50 push presses
50 sumo deadlift high pulls
50 front squats