WOD/Blogi

WOD

AMRAP 20:
15 double-DB front squats (15/22.5 kg)
50 double-unders
12 strict pull-ups
15-m handstand walk
1,5 mtr hst walk = 1 rep

WOD

AMRAP 12:
10 calories on any machine
8 ring dips
6 single-arm Russian KB swings/arm (16/24 kg)

Post-workout:
Accumulate:
1:00 single-arm plank hold on the rings/arm
– Switch arms as needed.

WOD

For time:
100-calorie row
100 box jump-overs (51/61 cm)
2000-m bike

WOD

“THE CHIEF” BENCHMARK
5 rounds of AMRAP 3:
3 power cleans (43/61 kg)
6 push-ups
9 air squats
– Rest 1:00 between rounds.

WOD

3 rounds for time:
20 chest-to-bar pull-ups
10 overhead squats (45/60 kg)

Pre-workout:
On a 8:00 clock:
Build to a heavy 1-rep overhead squat from the floor.

WOD

For load:
Shoulder press
3-3-3-3-3
Push press
2-2-2-2-2
Push jerk
1-1-1-1-1
– Record the heaviest load for each movement.

WOD

AMRAP 10:
5 power cleans (55/80 kg)
10 toes-to-bars

Pre-workout:
EMOM 10:
1 hang power clean

WOD

For time:
5 rounds:
12 alternating box step-ups (51/61 cm)
6 bar muscle-ups
– Rest 2:00
5 rounds:
12 alternating box step-ups (51/61 cm)
3 wall walks

WOD

Tiimikas kell 10:00!