WOD/Blogi

WOD

5 rounds for time:
200-m run
10 strict handstand push-ups

WOD

Fran

21-15-9 reps for time of:
Thrusters (29/43 kg)
Pull-ups

WOD

3 rounds for time:
21 push-ups
12 hang power cleans (45/60 kg)
1000 m row

Post-workout:
3 sets:
5-10 V-ups
3-5 log rolls/direction
– Rest as needed.

WOD

10 rounds for time:
30 double-unders
3 deadlifts (85/140 kg)

Pre-workout:
EMOM 9:
1 deadlift

WOD

For max reps:
AMRAP 5:
50 air squats
Max chest-to-bar pull-ups
AMRAP 3:
30 box step-ups (50/60 cm)
Max toes-to-bars
AMRAP 1:
Max burpees

Post-workout:
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk (45.7 m)

WOD

Tiimikas kell 10:00 Boxis!

WOD

3 rounds for time:
750-m row
Rest 1:00
500-m row
Rest 1:00
250-m row
Rest 1:00
– Score = total time.

WOD

Every 3:00 x 7 sets:
2 power cleans
2 thrusters
– Increase loading across as many sets as possible.

WOD

5 rounds for time:
5 ring muscle-ups
10 box jumps (51/61 cm)
20 AbMat sit-ups

Pre-workout:
On a 10:00 clock:
Low-ring muscle-up practice

WOD

AMRAP 12:
25/36 cal on any machine
72 double-unders

Post-workout
4 sets:
10 good mornings
– Build in load, but only as quality mechanics allow.