WOD/Blogi

WOD

MICHAEL
3 rounds for time of:
800-m run
50 GHD back extensions
50 sit-ups

WOD

JT
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

WOD

OMAR
For time:
10 thrusters (29/43 kg)
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees

WOD

Nicole
Benchmark
AMRAP 20:
400-m run
Max pull-ups in a single set

WOD

2 rounds for time:
100 double-unders
50 Russian KB swings (24/32 kg)
100-m KB suitcase carry (24/32 kg)

10.00 CROSSFIT

11.30 HYROX

WOD

30-20-10 reps for time:
Front-rack reverse lunges (45/60kg)
Knees-to-elbows
Calorie bike

WOD

Every 3:00 for 10 rounds:
10 DB push presses (15/22,5 kg)
8 shuttle runs

Rest the remainder of the interval.
1 shuttle run is 25 ft out and back.
Use two dumbbells.

JAANIPÜHAD
BOX SULETUD

WOD

On a 20:00 clock for total reps:
0:00-5:00:
200-m run
Max freestanding shoulder taps
5:00-10:00:
200-m run
Max skin-the-cats
10:00-15:00:
200-m run
Max L-sit pull-ups
15:00-20:00
200-m run
Max deficit push-ups (5/10 cm)