WOD: For time

Παρασκευή 140624

For time:
30 sumo deadlift high pulls (25/35 kg)
1:00 plank hold
30 lateral burpees over the barbell
1:00 plank hold
30 sumo deadlift high pulls
1:00 plank hold
30 lateral burpees over the barbell
– Plank hold time is accumulated.

Post-workout:
Accumulate:
3x 30'' arch hold

HYROX

Every 3 minutes for 5 rounds
25m sled push 100/150kg (2x12.5m)
20m burpee broad jump
max reps wall ball shots 6/9kg

2 minutes rest between sets

WOD: For time

Πέμπτη 130624

For time:
21-15-9
Handstand push-ups
Hang squat cleans (35/50 kg)

Pre-workout
EMOM 6:
2 hang squat cleans
– Build to a heavy set of 2.

HYROX

For time
4 rounds of
400m run
40 air squats

3 rounds of
300m run
30 alternate walking lunges

2 rounds of
20 push-ups

1k run
100 ab-mat sit-ups

WOD: For time

Τετάρτη 120624

7 rounds of:
200-m run
10 DB box step-overs (10/15 kg) (50/60 cm)
– Use two dumbbells/kettlebells

Post-workout
Accumulate:
25 strict pull-ups
– Advanced athletes add load.

HYROX

For time
500m row
40 wall ball shots 6/9kg
30 ring rows or 15 strict pull-ups
20 burpee box jumps
1k run

and up

WOD: For time

Τρίτη 110624

27-21-15
Knees-to-elbows
Hand-release push-ups
Russian KB swings (24/32 kg)

Post-workout
1 set:
61-m single-arm overhead kettlebell walk
– Use your workout weight.
– Switch arms as needed.

HYROX

8 rounds with a partner:
400-m run
Max-calorie row
– One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and row four times.

WOD: Kelly Brown

Δευτέρα 100624

5 rounds for time:
440-m row
10 box jumps (60/75 cm)
10 deadlifts (85/125 kg)
10 wall-ball shots (6/9 kg)
– 25:00 time cap.

HYROX

For time
3 rounds of
25 hand release push-ups
50 air squats
10 devil's presses 2x15/22.5kg
400m run

WOD: Randy

Σάββατο 080624

For time:
75 power snatches (25/34 kg)
– 10:00 time cap.

WOD: Daniel

Παρασκευή 070624

For time:
50 pull-ups
400-m run
21 thrusters (30/43kg)
800-m run
21 thrusters
400-m run
50 pull-ups
– 20:00 time cap.

HYROX

Part A:
15 minutes sled push practice.
Do 3 sets of 50m building up load.

Part B:
For time
50m Sled push 100/150kg
1000m run
1000m row or ski
1000m run
200m farmer's carry
1000m run

Scaling

  • Load
  • Run/ergs 500-800m