WOD “Karen”
For time : 150x Wall Ball shots 9/6 kg *Score = Time completed workout
For time : 150x Wall Ball shots 9/6 kg *Score = Time completed workout
20 Minutes AMRAP : 12/9 Cal Cardio5x Box Jumps 24"/20"10x Burpees15x Knees To Elbow *Score = Total Of Rounds + Reps
20 Minutes EMOM : Minute 1: Max Sit-upsMinute 2: 200 Meter RunMinute 3: Max Dumbbell Snatches 22,5/15kgMinute 4: Rest Score = Total Reps
5 Rondes 60x Double Unders400m Run20x Toes To Bar *Score = Time to complete the workout
20 Minutes EMOM : Minute 1: Max Kettlebell Swings 24/16kgMinute 2: Calorie CardioMinute 3: Max Wall WalksMinute 4: Max Kettlebell Lunges 24/16kgMinute 5: Rest *Score: Total Of Reps
BuddyWod Teams Of 3 25 Minutes AMRAP : Partner 1 : 9x Lateral Dumbbell Burpees6x Dumbbell Hang Power Cleans 22,5/15kg30x Double Unders Partner 2 : Wall Sit Hold Partner 3…
20 Minuten EMOM Min 1 : Max Sit UpsMin 2 : Max CardioMin 3 : Max Double DB Thrusters 22,5/15kgMin 4 : Max Pull UpsMin 5 : Max Rest *Score…
28 Minutes EMOM Minute 1: Max Calories CardioMinute 2: Max Rope ClimbMinute 3: Max BurpeesMinute 4: Max Rest *Score = Total Of Reps
21-15-9 reps for time of : Clean 61/43 kgRing dips *Score = Time completed workout