WOD “SOLITARY CONFINEMENT”
For Time : 5 Rounds Of : 20x Lateral Burpees Over Rower250/200 Meter Row *Score = Time it takes to complete the workout
For Time : 5 Rounds Of : 20x Lateral Burpees Over Rower250/200 Meter Row *Score = Time it takes to complete the workout
3 Rounds For Time : 600m Run21x Hand Release Push-ups400m Run15x Strict Ring Dips200m Run9x Dumbbell Push Press 22,5/15kg *Score = Time it takes to complete the workout
15 Minutes AMRAP : 6x Front Squats 60/45kg9x Toes to Bar12x Deadlifts 60/45kg *Score = Sum Of Total Rounds And Reps
20 Minutes AMRAP : 10x Handstand Push-ups30x Double Unders15m Dumbbell Front Rack Lunge 22,5/15kg *Score = Rounds + Reps
5 Rounds For Time Of : 400m Run30x Box Jumps 24"/20"30x Wall Balls 9/6kg
Buddy Workout For Time: 100x Synchro AbMat Sit Ups50x Double Dumbbell Front Squats 22.5/15kg10x Rope Climbs50x Double Dumbbell Front Squats 22.5/15kg10x Rope Climbs50x Double Dumbbell Front Squats 22.5/15kg100x Synchro AbMat…
For Time : 1600 Meter Run100x Pull Ups200x Push Ups300x Squats1600 Meter Run If you've got a 9kg vest or body armor, wear it for RX
For Time: 30-20-10Shuttle Runs (10 Meters)Calorie Bike Erg200 Meter Farmer's Carry 22,5/15kg 30-20-10:Shuttle Runs (10 Meters)Calorie Bike Erg200 Meter Farmer's Carry 22,5/15kg 30-20-10:Shuttle Runs (10 Meters)Calorie Bike Erg *Score =…
15 Minutes AMRAP : 7x Thrusters 35/25kg7x Pull Ups7x Burpees *Score = Rounds + Reps
On the 3:00 x 7 Rounds: 400 Meter Run12x Chest to Bar Pull Ups *Score = Sum Total Time of 7 Rounds. Enter all 7 split times