WOD “UP UP & AWAY”
15 Minutes AMRAP: 21/15 Calorie Bike15x Kettlebell Swings 24/16kg30x AbMat Sit Ups15x Push Ups
WOD “YOU UP?”
10 Minutes AMRAP: 1x Burpee Box Jump 24"/20"1x Push Jerk 50/40kg2x Burpee Box Jumps 24"/20"2x Push Jerks 50/40kg3x Burpee Box Jumps 24"/20"3x Push Jerks 50/40kgect… After the 10 minutes AMRAP…
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…
WOD “Swinging Saturday”
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
WOD “DIANE”
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
WOD “METEORITE”
20 Minutes AMRAP:4 Rounds:400 Meter Run21x Kettlebell Swings 24/16kgWith Time Remaining:Max Meter Row
WOD “SNEAKY SEVENS”
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
WOD “PUSHING ME AWAY”
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
WOD “UPS & DOWNS”
10 Rounds For Time:200 Meter Row10-1 Double Dumbbell Box Step Overs 22.5/15KG*Score = Time it takes to complete the workout.
