WOD “SPIRAL STAIRCASE”
12 Minutes AMRAP : 2x Push Press 35/25kg8x Front Rack Box Step-ups 20"4x Push Press 35/25kg8x Front Rack Box Step-ups 20"6x Push Press 35/25kg8x Front Rack Box Step-ups 20" Add…
WOD “Trippy”
Buddy Workout For Time : 5k Row300x Double Unders100x Single Dumbbell Box Step Ups 22,5/15kg
WOD “BRIEF RELIEF”
5 x 3 Minutes AMRAP : 3x Burpees6x Box Jump Overs 24"/20"9x Wall Balls 9/6kg Rest 1 Minute Between Rounds *Score = Sum Total Rounds + Reps
WOD “ANTSY”
5 Rounds For Time : 400 Meter Run15x Overhead Squats 43/30kg5-4-3-2-1 Rope Climbs *Score = Time it takes to complete the workout
WOD “ALL HANDS ON DECK”
20 Minutes AMRAP : 200m Run100m Dumbbell Farmers Carry 22.5/15kg200m Run20x Handstand Push-ups200m Run20x Kettlebell Front Rack Lunge 24/16kg *Score = Total Rounds + Reps
WOD “MANI-PEDI”
For Time : 500/400 Meter Row30x Toes to Bar20x Clean & Jerks 22,5/15kg500/400 Meter Row20x Toes to Bar18x Clean & Jerks 22,5/15kg500/400 Meter Row10x Toes to Bar16x Clean & Jerks…
WOD “BURNIN’ RUBBER”
For Time : 15x Hang Power Cleans 85/60kg1,500/1,200 Meter Bike12x Hang Power Cleans 85/60kg1,200/900 Meter Bike9x Hang Power Cleans 85/60kg900/600 Meter Bike *Score = Time it takes to complete the…
WOD “TAILBONE”
25 MInutes AMRAP : 200 Meter Row20x AbMat Sit-ups15x Kettlebell American Swing 24/16kg10x Kettlebell Lunges 24/16kg *Score = Total Of Rounds And Reps
WOD “SLALOM”
Buddy Workout For Time : 400 Meter Run21x Lateral Burpees Over Dumbbell7x Synchro Sit Ups400 Meter Run18x Lateral Burpees Over Dumbbell7x Synchro Sit Ups400 Meter Run15x Lateral Burpees Over Dumbbell7x…
WOD “GUTSY”
5 Rounds For Time : 15x Toes to Bar50x Double Unders15-12-9-6-3 Squat Snatches 50/40kg *Score = Time it takes to complete the workout
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