WOD “THREE STRIKES”
12 Minutes AMRAP : 3-6-9-12…… One Arm Dumbbell Front Squats 22,5/15kgOne Arm Dumbbell Push Press 22,5/15kgLateral Jumps over Dumbbell After each round 100 meter run
12 Minutes AMRAP : 3-6-9-12…… One Arm Dumbbell Front Squats 22,5/15kgOne Arm Dumbbell Push Press 22,5/15kgLateral Jumps over Dumbbell After each round 100 meter run
On the Minute x 25 Minutes: Minute 1: Calorie CardioMinute 2: Russian Kettlebell Swings 24/16kgMinute 3: AbMat Sit upsMinute 4: Calorie CardioMinute 5: Rest
20 Minuten AMRAP: 1x Deadlift 185/130kg10x Toes to Bar15x Bar Facing Burpees
For Time: 100x Double Unders800 Meter Run100x Single Dumbbell Overhead Lunges 22.5/15kg800 Meter Run100x Double Unders
13 Minutes AMRAP 8/6 Cal Bike10x One Arm Dumbbell Snatch 15/10kg Rest 3 Minutes 13 Minutes AMRAP 8/6 Cal Row10x One Arm Dumbbell Thrusters 15/10kg
5 Rounds For Time 9x Power Clean 50/40kg12x Push Ups15x Front Squat 50/40kg
2-4-6-8-10: Wall WalksDeadlifts 120/85kg After each round 15x Double Unders
3 Rounds For Time: 500m Bike20x Kettlebell Russian Swings 24/16kg500m Bike20x Burpees
For Time: 15-12-9: Thrusters 42,5/30kgPull Ups Rest 2 Minutes 12-9-6: Thrusters 50/40kgDouble Dumbbell Devil Presses 22,5/15kg Rest 2 Minutes 9-6-3: Thrusters 60/45kgBurpee Pull Ups
15 Minutes AMRAP: 10x Wall Balls 9/6kg15x Burpee Box Jump Overs 24"/20"20x Wall Balls 9/6kg15x Burpee Box Jump Overs 24"/20"30x Wall Balls 9/6kg15x Burpee Box Jump Overs 24"/20"…Add 10 Wall…