WOD/Blogi

WOD

21-15-9 reps for time of:
Toes-to-bars
Burpees
Wall-ball shots (6/9 kg) (2.7/3 m)

WOD

For load:
3-3-3-3-3
Deadlift

WOD

10 x 1:00 rounds:
5 back squats
Max-reps ring dips
– Rest 1:00 between rounds.
– Score is total ring dips.

Pre-workout
EMOM 5:
5 tempo wall-facing squats

WOD

Every 5:00 for 5 rounds:
50 double-unders
10 kipping pull-ups
10 push jerks (47/70 kg)
Alternating double-dumbbell front-rack lunges (15.2 m) (35/50 lb)
– Rest with the remaining time in the intervals.

WOD

Nancy

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

WOD

5 rounds for time:
5 muscle-ups
5 power cleans (55/80 kg)

WOD

PRIIT

Teams of 2

1991 m row
32 rounds of
4 thrusters 25/40 kg
4 ovh squats
23 double unders

change partner after full rounds

WOD

For time:
50 deadlifts (30/45 kg)
50 sumo deadlift high pulls
– Every minute including the start, complete 7 knees-to-elbows.

HEAVY DAY

Every 4:00 for 5 sets:
40 air squats
4 shoulder presses