WOD “Hair Of The Dog”
Buddy Workout For Time: 100x Synchro AbMat Sit Ups50x Double Dumbbell Front Squats 22.5/15kg10x Rope Climbs50x Double Dumbbell Front Squats 22.5/15kg10x Rope Climbs50x Double Dumbbell Front Squats 22.5/15kg100x Synchro AbMat…
Buddy Workout For Time: 100x Synchro AbMat Sit Ups50x Double Dumbbell Front Squats 22.5/15kg10x Rope Climbs50x Double Dumbbell Front Squats 22.5/15kg10x Rope Climbs50x Double Dumbbell Front Squats 22.5/15kg100x Synchro AbMat…
5 Rounds Of EMOM Minute 1: Max Calorie MachineMinute 2: Max Russian Swings 24/16kgMinute 3: Max Toes to BarMinute 4: Rest Score = Total Reps
On A 20:00 Clock athletes will complete“DIANE”21-15-9:Deadlifts 100/70kgHandstand Push-ups*Score 1 = Time it takes to complete the workoutIn remaining time. . .Athletes will Build to A Heavy 3 Deadlift
20 Minutes AMRAP:4 Rounds:400 Meter Run21x Kettlebell Swings 24/16kgWith Time Remaining:Max Meter Row
7 Rounds For Time:7 Box Jump Overs 30"/24"7 Power Cleans 60/42,5KG7 Toes to Bar7 Front Squats 60/42,5KG7 Bar-Facing Burpees7 Push Jerks 60/42,5KG7 Chest to Bar Pull-ups
5 Rounds For Time:1,000 Meter Bike50x Double Unders15-12-9-6-3 Strict Ring Dips*Score = Time it takes to complete the workout
10 Rounds For Time:200 Meter Row10-1 Double Dumbbell Box Step Overs 22.5/15KG*Score = Time it takes to complete the workout.
10 Rounds for Time10 Burpees10 Air Squats10 Push-Ups10 Sit-UpsTime Cap: 30 minutes
5 rounds for time 12 deadlifts (155/105 lb) – (70/47.5 kg) 9 hang power cleans (155/105 lb) – (70/47.5 kg) 6 push jerks (155/105 lb) – (70/47.5 kg)
10 Rounds 4 Burpee Box Get Overs (30/24)15/12 Calorie Assault Bike90 seconds rest between rounds