WOD/Blogi

WOD

On a 10:00 clock:
1,600-m run
Max calories on any machine in the remaining time

Post-workout:
EMOM 6:
Min. 1 | Plank hold
Min. 2 | Flutter kicks

WOD

“NATE”

AMRAP 20:
2 muscle-ups
4 handstand push-ups
8 KB swings (24/32 kg)

WOD

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

WOD

2 rounds for time:
50 wall-ball shots (6/9 kg) (2.7/3 m)
50 sit-ups

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

WOD

For time:
50 power cleans (45/60 kg)
– At the top of every minute, perform 10 box jumps (51/61 cm).
– 10:00 time cap.

Pre-workout
On a 10:00 clock:
5 unbroken power cleans
– Build to a heavy set of 5 reps.

WOD

Tiimikas kell 10:00 boxis!

WOD

For load:
3-3-3-3-3-3-3
Back squat

WOD

For time:
500-m row
20 pike push-ups (51/61 cm)
500-m row
35 hand-release push-ups
500-m row
50 push-ups
500-m row

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

WOD

3 rounds for time:
10 hang power snatches (30/45 kg)
2 rope climbs
200-m run

Pre-workout
On a 10:00 clock:
3 hang power snatches
– Build to a heavy set of 3 reps

WOD

4 rounds for reps:
1:00 plank hold
1:00 single-DB box step-ups (51/61 cm) (15/22.5 kg)
1:00 deadlifts (70/100 kg)
– No rest between rounds.

Post-workout
1 set:
Max-effort L-sit hold
– Rest as needed.
2 sets:
L-sit hold for 50% of your max-effort
– Rest as needed.