WOD “FIDGET SPINNER”
20 Minutes AMRAP : Max Calorie Cardio Every 5 Minutes : 400 Meter Run50x Double Unders *Score = Sum Total Calories
20 Minutes AMRAP : Max Calorie Cardio Every 5 Minutes : 400 Meter Run50x Double Unders *Score = Sum Total Calories
18 Minutes AMRAP : 250 Meter Row30x Single Dumbbell Hang Clean & Jerks 22,5/15kg30x Single Dumbbell Box Step Ups 24"/20"5x Rope Climbs *Score = Rounds + Reps
On the Minute x 10: 6x Chest to Bar Pull-ups6x Box Jump Overs 24"/20"Max Dumbbell Snatches 22.5/15kg *Score = Sum Total Reps of Dumbbell Snatches
3 Rounds For Time: 10x Squat Cleans 60/42,5kg10x Push Jerks 60/42,5kg *Score = Time it takes to complete the workout
3 Rounds For Time : 9x Power Snatches 60/50kg15x Lateral Burpees Over The Bar21x Toes to Bar *Score = Time it takes to complete the workout
Buddy Workout 20 Minutes AMRAP 30x AbMat Sit Ups30x Russian Kettlebell Swings 24/16kg Every 3:00 100 Meter Single Kettlebell Farmer’s Carry 24/16kg*Switch arms at 50 Meter
For Time : 400 Meter Run 4 Rounds 15x Sit Ups15x Wall Balls 9/6kg 400 Meter Run 4 Rounds 15x Sit Ups15x Wall Balls 9/6kg 400 Meter Run
On the 0:00 For Time: 21x Power Cleans 50/40kg30/21 Calorie Bike21x Power Cleans 50/40kg On the 8:00 For Time: 15x Power Cleans 70/50kg30/21 Calorie Bike15x Power Cleans 70/50kg On the…
20 Minutes AMRAP : 6x Single Dumbbell Box Step-ups 22,5/15kg200 Meter Run9x Single Dumbbell Devil's Press 22,5/15kg200 Meter Run12x Single Dumbbell Reverse Lunges 22,5/15kg200 Meter Run15x Single Dumbbell Thrusters 22,5/15kg200…
20 Minutes AMRAP : 5x Pull Ups10x Push Ups15x Air Squats Every 5 Minutes : 400 Meter Run