WOD “GREAT BALLS OF FIRE”
15 Minutes AMRAP : 12/9 Calorie Bike10x Wall Balls 9/6kg5x Med Wall Sit Ups 9/6kg *Score = Total Rounds + Reps
15 Minutes AMRAP : 12/9 Calorie Bike10x Wall Balls 9/6kg5x Med Wall Sit Ups 9/6kg *Score = Total Rounds + Reps
5 Rounds x 3 Minutes AMRAP : 21/15 Calorie Row9x Box Jumps 24"/20Max Power Cleans Rest 1:30 Between Rounds Round 1: 35/25kgRound 2: 43/30kgRound 3: 50/43kgRound 4: 60/43kgRound 5: 70/48kg…
21 Minutes AMRAP : 12x Toes To Bar12x Dumbbell Burpee 22,5/15kg12x Dumbbell Reverse Lunges 22,5/15kg Every 3 Minutes 20x Double Unders *Score = Total Rounds + Reps
BuddyWod 25 Minutes AMRAP : 100x Box Jumps 24"/20"100x Front Squats 22,5/15kg100x Dumbbell Snatches 22,5/15kg On the 5 Minutes : 10x SandBag Cleans 70/45kg *Score = Total Rounds + Reps
For Time : 60x Deadlift 70/50kg45x Hang Power Cleans 70/50kg30x Push Jerks 70/50kg *Score = Time it takes to complete the workout
On the 2:00 x 10 Rounds: 500/400 Meter Bike30x Double Unders10x Push Press 40/30kg *Score = Slowest round
3 Rounds For Time : 500 Meter Row400 Meter Run Rest 3 Minutes Between Rounds *Score is total time, including rest.
7 Minutes AMRAP : Wallballs 9/6kg On the Minute : 5x Deadlifts 100/70kg *Score = Total Wallballs
15 Minutes For Total Reps : 5 Minutes Bike Calories4 Minutes Air Squats3 Minutes Double Unders2 Minutes Toes to Bar1 Minutes Burpee to Target *Score = Total Reps
5 Rounds For Time : 40/30 Calorie Row3x Rope Climbs20x Double Dumbbell Deadlifts 22,5/15kg1 Minute Dumbbells Hold 22,5/15kg *Score = Time it takes to complete the workout