WOD “SQUARE UP”
4 Rounds For Time: 400 Meter Run8x Shoulder to Overhead 85/60kg16x Box Jump Overs 30"/24"
WOD “COMPTRAIN STANDARD 2.0”
20 Minutes AMRAP : 20 Cal Bike10x Power Cleans 40/30kg10x Bar Facing Burpees
WOD “TIGGER”
On the 4:00 x 5 Rounds: 15-12-9 Alternating Single Dumbbell Snatches 22,5/15kgLateral Burpees Over Dumbbell In Remaining Time Max Double Unders
WOD “THREE STRIKES”
12 Minutes AMRAP : 3-6-9-12…… One Arm Dumbbell Front Squats 22,5/15kgOne Arm Dumbbell Push Press 22,5/15kgLateral Jumps over Dumbbell After each round 100 meter run
WOD “STATION WAGON”
On the Minute x 25 Minutes: Minute 1: Calorie CardioMinute 2: Russian Kettlebell Swings 24/16kgMinute 3: AbMat Sit upsMinute 4: Calorie CardioMinute 5: Rest
WOD “BOUNCER”
For Time: 100x Double Unders800 Meter Run100x Single Dumbbell Overhead Lunges 22.5/15kg800 Meter Run100x Double Unders
WOD “HEAT WAVE 2.0”
13 Minutes AMRAP 8/6 Cal Bike10x One Arm Dumbbell Snatch 15/10kg Rest 3 Minutes 13 Minutes AMRAP 8/6 Cal Row10x One Arm Dumbbell Thrusters 15/10kg
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