{"id":1072,"date":"2018-12-09T11:19:08","date_gmt":"2018-12-09T09:19:08","guid":{"rendered":"https:\/\/crossfitserdika.com\/wod\/"},"modified":"2019-04-02T13:12:15","modified_gmt":"2019-04-02T10:12:15","slug":"wod","status":"publish","type":"page","link":"https:\/\/crossfitserdika.com\/en\/wod\/","title":{"rendered":"WOD"},"content":{"rendered":"
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Step-ups and Bar Muscle-ups<\/a><\/h2>
By Roman Atanasov<\/a><\/i>0<\/a><\/div>

5 Rounds 8 Barbell step-ups (50\/35kg) (60\/50cm) 4 Bar muscle-ups<\/p><\/header><\/div><\/article>

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AFAP run & back squats<\/a><\/h2>
By Roman Atanasov<\/a><\/i>0<\/a><\/div>

AFAP 20 MIN 100m run 2 back squats (70\/45kg) Every round add a 100m run and 2 back squats<\/p><\/header><\/div><\/article>

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DT<\/a><\/h2>
By Roman Atanasov<\/a><\/i>0<\/a><\/div>

5 rounds 15 Deadlifts (60\/40kg) 12 Hang power cleans 9 Push jerks<\/p><\/header><\/div><\/article>

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Squat snatch 1-1-1-1-1<\/a><\/h2>
By Roman Atanasov<\/a><\/i>0<\/a><\/div>

For load Squat snatch 1-1-1-1-1<\/p><\/header><\/div><\/article>

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Murph<\/a><\/h2>
By Roman Atanasov<\/a><\/i>0<\/a><\/div>

1 mile run 100 pull-ups 200 push-ups 300 air squats 1 mile run If you’ve got a 9 kg.\u00a0 a vest or body armor, wear it<\/p><\/header><\/div><\/article>

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Power Clean and Push Jerk<\/a><\/h2>
By Roman Atanasov<\/a><\/i>0<\/a><\/div>

18-12-9 Power clean (70\/50 kg) Push jerk Work up to heavy 1 rep power clean and push jerk<\/p><\/header><\/div><\/article>

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increase to as heavy as possible<\/a><\/h2>
By Roman Atanasov<\/a><\/i>0<\/a><\/div>

5 rounds (increase to as heavy as possible) 3 rounds (each) P1) 400m farmers carry (heavy) P2) P3) KB swings (32\/24kg) Pace is dictated by the person doing the 400m farmers carry<\/p><\/header><\/div><\/article>

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Row and Air Squats<\/a><\/h2>
By Roman Atanasov<\/a><\/i>0<\/a><\/div>

For time: Row 500m 50 air squats Row 500m 50 box jumps (60\/50 cm) Row 500m 50 sit-ups Row 500m 50 MB Russian twists (9\/6 kg) Row 500m<\/p><\/header><\/div><\/article>

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strict ring muscle-ups<\/a><\/h2>
By Roman Atanasov<\/a><\/i>0<\/a><\/div>

EMOM 7 min 20 double-unders 3 strict muscle-ups 1 min rest EMOM 7 min 20 lateral parallette jumps 4 strict HSPU<\/p><\/header><\/div><\/article>

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Devils press renegade rows<\/a><\/h2>
By Roman Atanasov<\/a><\/i>0<\/a><\/div>

For time: 100 DB\/KB goblet squats (24\/16kg) Every time you break, perform: 20 mountain climbers 50 DB renegade rows (24\/16kg) Every time you break, perform: 20 mountain climbers 25 devils press Every time you break, perf...<\/p><\/header><\/div><\/article>

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shuttle runs burpee knees-to-elbows DB hang clean and jerks<\/a><\/h2>
By Roman Atanasov<\/a><\/i>0<\/a><\/div>

For time: 27 x 20m shuttle runs 24 (SA) DB hang clean and jerks (22.5\/15kg) 21 burpee knees-to-elbows 18 x 20m shuttle runs 21 burpee knees-to-elbows 24 (SA) DB hang clean and jerks (22.5\/15kg) 27 x 20m shuttle runs<\/p><\/header><\/div><\/article>

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Press 3-3-3-1-1-1<\/a><\/h2>
By Roman Atanasov<\/a><\/i>0<\/a><\/div>

Press 3-3-3-1-1-1<\/p><\/header><\/div><\/article>

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Thrusters Row S2O<\/a><\/h2>
By Roman Atanasov<\/a><\/i>0<\/a><\/div>

2000m row 3 rounds 15 DB thrusters (22.5\/15kg) 15 inverted ring rows AMRAP 5 10 SDHP (50\/35kg) 10 shoulder to overhead Rest the remainder of minutes left in the time allocated.<\/p><\/header><\/div><\/article>

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Bike Power Snatch Strict Pull-Ups<\/a><\/h2>
By Roman Atanasov<\/a><\/i>0<\/a><\/div>

AMRAP 30 min 30\/21 cals air bike 20 hang power snatches (50\/35kg) 10 parallette pass-throughs 10 strict pull-ups<\/p><\/header><\/div><\/article>

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40-30-20 Wall ball shots and Box jumps<\/a><\/h2>
By Roman Atanasov<\/a><\/i>0<\/a><\/div>

For time 40-30-20 Wall balls (9\/6kg) Box jumps (60\/50cm)<\/p><\/header><\/div><\/article>

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DUs Run V-ups<\/a><\/h2>
By Roman Atanasov<\/a><\/i>0<\/a><\/div>

AMRAP 15 min 35 double-unders 200m run 35 double-unders 20 v-ups<\/p><\/header><\/div><\/article>

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Taz<\/a><\/h2>
By Roman Atanasov<\/a><\/i>0<\/a><\/div>

For time: 2 legless rope climbs 4 Squat cleans (100\/70 kg) 8 Deficit handstand push-ups 16 KB swings (32\/24 kg) 32 Pull-ups 16 KB swings (32\/24 kg) 8 Deficit handstand push-ups 4 Squat cleans (100\/70 kg) 2 legless rope c...<\/p><\/header><\/div><\/article>

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Front squats 3-3-3-3-3<\/a><\/h2>
By Roman Atanasov<\/a><\/i>0<\/a><\/div>

Front squats 3-3-3-3-3<\/p><\/header><\/div><\/article>

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Step-ups TTB Ring dips<\/a><\/h2>
By Roman Atanasov<\/a><\/i>0<\/a><\/div>

5 rounds Min 1: 12 lateral step-ups one DB (22.5\/15kg) Min 2: 16 toes-to-bar Min 3: 12 ring dips<\/p><\/header><\/div><\/article>

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Single-arm DB Fun<\/a><\/h2>
By Roman Atanasov<\/a><\/i>0<\/a><\/div>

Every 5 min x 4 rounds 200m Single-arm farmers carry (left arm) (22.5\/17.5kg) 12 Single DB front squats (left arm) 200m Single-arm farmers carry (right arm) 12 Single DB front squats (right arm)<\/p><\/header><\/div><\/article>