WOD “311223”
BuddyWod 23 Minutes AMRAP 3x tire flips30 cal cardio6x 10m sled push 60/40kg40x kettlebell russian swings 24/16kg9x synchro sit ups50x box step ups 24"/20" *Score : Total amount of rounds…
BuddyWod 23 Minutes AMRAP 3x tire flips30 cal cardio6x 10m sled push 60/40kg40x kettlebell russian swings 24/16kg9x synchro sit ups50x box step ups 24"/20" *Score : Total amount of rounds…
RX For time: 21-15-9 KB swings 32/24kg 100-100-100 Double-unders
RX 15 Minutes AMRAP 10x wall-ball shots 9/6kg10x toes-to-bars10x box jumps 24"/20"
RX 2 Minutes AMRAP : 200m runAMRAP burpees – Rest 2:00 – 4 Minutes AMRAP : 400m runAMRAP burpees – Rest 4:00 – 6 Minutes AMRAP : 800m runAMRAP burpees
BuddyWod RX 20 Minutes AMRAP : 60 calorie row50x toes-to-bars40x wall-ball shots 9/6kg30x cleans 61/43kg20x chest to bar pull ups
RX 5 rounds for time 15x push jerks 43/29kg12x chest-to-bar pull-ups9x sumo deadlift high pulls 43/29kg
BuddyWod 20 Minutes AMRAP 20m Sandbag Bearhug Carry 70/45kg20x Pull Ups20m Sled Push 40/20kg20x Kettlebell American Swings 24/16kg20 Cal Cardio *Score : Total rounds and reps
For Time : 40x Box Jump Overs 24"/20"30x Deadlift 84/61kg20x One Arm DB Overhead Lunges 22,5/15kg10x Chest to Bar Pull Ups *Score : Total time to complete the workout
12 Minutes AMRAP : 36x Double-Unders6x Squat Cleans 61/43kg *Score : Total rounds and reps
20 Minutes AMRAP with a partner : 8x DB Step-Ups 20" - 22,5/15kg8x DB Squat Cleans – One partner completes a round, while the other rests; switch.– Use two DBs…