WOD “WHATEVER YOU LIKE”
For Time: 5 Rounds 250 Meter Row10x Push Jerks 50/40kg20x Burpee Box Jumps 24"/20" Score = Time it takes to complete the workout
WOD “THAT’S ENOUGH”
2-2-2-3 Minutes AMRAP : 2x Rope Climbs12/9 Calorie BikeMax Overhead Squats 43/30kg Rest 1 Minute Between Sets *Score = Sum Total Reps
WOD “HEARTLESS”
3 Rounds For Time: 10x Deadlift 100/70kg20x Chest to Bar Pull Ups50x Double Unders *Score = Time it takes to complete the workout
WOD “ELEVEN ELEVEN”
25 Minutes AMRAP : 5x Front Squats 45/30kg5x Push Jerk 45/30kg5x Deadlift 45/30kg After A Full Round Switch
WOD “OPEN 22.1”
15 Minutes AMRAP : 3x Wall Walks12x Dumbbell Snatches 22,5/15kg15x Box Jump Overs 24"/20"
WOD “DRYWALL”
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
WOD “MOVING TARGET”
10 Rounds For Time: 500 Meter Bike30x Double Unders10x Burpees to Target *Score = Time it takes to complete the workout.
WOD “The Open 14.4”
14 Minutes AMRAP : 60 Calorie Row50x Toes to Bar40x Wall Balls 9/6kg30x Power Cleans 60/43kg20x Pull Ups10x Push Ups *Score = Rounds + Reps
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