WOD/Blogi

WOD

AMRAP 15:
3-6-9-12.. etc.
Pull-ups
Bar-facing burpees
Push jerks (35/50 kg)

WOD

3 x AMRAP 4:
3 rounds:
15 KB swings (16/24 kg)
30 double-unders
Then…
Max-reps walking lunges
– Rest 1:00 between AMRAPs.

Pre-workout
EMOM 8:
:15 triple-under practice

WOD

HEAVY DAY

For load:
3-3-3-3-3
Front squat

WOD

Tiimikas kell 10:00 boxis!

WOD

For time:
400-m run
15 box jump-overs (61/76 cm)
30 pull-ups
800-m run
30 pull-ups
15 box jump-overs (61/76 cm)
400-m run

Post-workout
Accumulate:
50 banded good mornings and 1:00 of GHD Superman hold in as few sets as possible

WOD

5 rounds for time:
750-m row
30 sit-ups
15 handstand push-ups

WOD

10 rounds for time:
3 power cleans (50/75 kg)
15 wall-ball shots (6/9 kg) (2.7/3 m)

WOD

For load:
Bench press
3-2-2-1-1-1

Post-workout
8 sets:
:10 L-sit holds
:20 rest

WOD

For time:
15-12-9-6-3 reps of:
Deadlifts (70/100 kg)
5-4-3-2-1 reps of:
Rope climbs (4.6/4.6 m)

WOD

For time:
60 wall-ball shots (6/9 kg) (2.7/3 m)
50 toes-to-bars
40 push-ups