WOD/Blogi

WOD

5 rounds for time:
15 chest-to-bar pull-ups
Handstand walk (7.5 m)

WOD

AMRAP 20 with a partner:
Max-cal on any machine
– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.
– From 5:00-10:00 and 15:00-20:00, non-working partner hangs from a bar.
– Partners can only accumulate calories if their partner is holding or hanging.

WOD

3 rounds for time:
30 wall-ball shots (6/9 kg) (2.7/3 m)
90 double-unders

WOD

3 rounds for time with a partner:
90 med-ball squats (6/9 kg)
80-cal on any machine
70 sit-ups
– One partner works while the other rests.

CrossFit Tartu Tiimikas 2024 ” Vägevate Lahing” Finaal!

WOD

Half Open 20.1

5 rounds for time:
8 ground-to-overheads (29/43 kg)
10 bar-facing burpees

Pre-workout:
Every 2:00 for 5 sets:
3 snatches

WOD

3 rounds for time:
400-m run
20 DB farmers carry walking lunges (15/22.5 kg)
– Use two dumbbells.

WOD

4 rounds for reps:
1:00 KB swings (16/24 kg)
1:00 double-unders
1:00 pull-ups
1:00 rest

WOD

HEAVY DAY

5 sets of the complex for load:
3 squat cleans
1 jerk

WOD

AMRAP 7:
10 box jumps (M/L)
3 bar muscle-ups

Post-workout:
5 sets for load:
1 strict weighted pull-up
– Pause with your chin over the bar for :01.