WOD “TWO SEATER”
For Time: 500m, 750m, 1,000m, 1,500m Row *After every Row25x Push Ups20x Strict Press 20/15kg15x Air Squats *Score = Time it takes to complete the workout
For Time: 500m, 750m, 1,000m, 1,500m Row *After every Row25x Push Ups20x Strict Press 20/15kg15x Air Squats *Score = Time it takes to complete the workout
For Time: "Buddy Workout" 2,000 Meter Row30x Push Ups120 Calorie Bike30x Push Ups1,600 Meter Run30x Push Ups *Score = Time it takes to complete the workout
8 Rounds for Time (with a Partner) 4x Box Jumps (each) 34"/28" (switch every rep)18x Deadlifts 111/77kg / Hang Hold*7x Synchronized Bar Facing Burpees36x Wall Ball Shots 9/6kg, switch every…
20 Minutes AMRAP : 2 Rounds of "Nate"200 Meter Run 1 Round of "Nate" =2x Ring Muscle Ups4x Handstand Push Ups8x Kettlebell Swings 24/16kg
For Time: 21-15-9: Overhead Squats 40/30kgChest to Bar Pull Ups Directly Into… 45x Lateral Burpees Over The bar *Score = Time it takes to complete the workout
For Time: 45x Wall Balls 9/6kg30x Toes to Bar15x Burpee Box Jumps 24"/20"30x Wall Balls 9/6kg20x Toes to Bar10x Burpee Box Jumps 24"/20"15x Wall Balls 9/6kg10x Toes to Bar5x Burpee…
For Time 50-40-30-20-10: Front Rack Reverse Lunges 20/15kgAbMat Sit UpsCalorie Row *Score = Time it takes to complete the workout
30 Minutes AMRAP 400 Meter Run 5x Double Dumbbell Push Press 22.5/15kg6x Double Dumbbell Hang Power Cleans 22.5/15kg7x Double Dumbbell Deadlifts 22.5/15kg21x Double Unders After A Full Round Switch
30 Rounds For Time: 5x Wall Balls 9/6kg3x Handstand Push Ups1x Power Clean 80/60kg *Score = Time it takes to complete the workout
On the Minute x 30: Minute 1:00 : CardioMinute 2:00 : One Arm Dumbbell Front Squat 22,5/15kgMinute 3:00 : BurpeesMinute 4:00 : Box Jumps 24'/20'Minute 5:00 : Push UpsMinute 6:00…