WOD/Blogi

WOD

AMRAP 10:
50 burpee pull-ups
75 KB swings (16/24 kg)
Max burpee pull-ups in the remaining time

• Pull-up bar is 6 inches above fingertips with arms extended overhead.
• Score is the number of burpee pull-ups completed at the end of the workout.

HEAVY DAY

Front squat
3-3-3-2-2-1-1

BENCHMARK DAY

FIGHT GONE BAD

3 rounds for reps:
1:00 wall-ball shots (6/9 kg)(2.7/3 m)
1:00 sumo deadlift high pulls (25/35 kg)
1:00 box jumps (51 cm)
1:00 push presses (25/35 kg)
1:00 row for calories

• Rest 1:00 between rounds.

WOD

For time with a partner:
40 shuttle runs
20 walking lunge shuttles
100 toes-to-bars

10.00 CROSSFIT

11.30 HYROX

WOD

2 rounds for time:
150 double-unders
100 air squats
50 alternating DB snatches (16/23 kg)

WOD

For time:
400-m farmers carry (16/24 kg)

right into …

10 rounds:
5 burpees
1 rope climb (4.6/4.6 m)

WOD

2 rounds for total reps:
On a 3:00 clock:
400-m run
Max chest-to-bar pull-ups
1:00 rest
On a 3:00 clock:
400-m run
Max handstand push-ups
1:00 rest
On a 3:00 clock:
400-m run
Max DB goblet squats (16/23 kg)
1:00 rest

WOD

3 rounds for time:
600/750-m row
50 AbMat sit-ups
25 box jump-overs (61/76 cm)

HEAVY DAY

For load:
Snatch
2-2-2-2-2-2-2