## WOD

WOD AMRAP IN 12 MINUTES KB SWINGS 20KG/16KG X 20 BEAR CRAWL X 30M RUN 30M

WOD AMRAP IN 12 MINUTES KB SWINGS 20KG/16KG X 20 BEAR CRAWL X 30M RUN 30M

WOD – “FIGHT GONE BAD” In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are: WALL-BALL: 9KG/5KG 10 FT/9FT X 20 SUMO DEADLIFT HIGH-PULL 35KG/25KG (REPS) BOX JUMP: 20″ (Reps) PUSH PRESS: 35KG/25KG (Reps) ROW: calories[…]

WOD FOR TIME PISTOL SQUATS X 20 EACH LEG HR PRESS UPS X 20 POWER LUNGE X 20 PULL UPS X 45 BOX JUMP 30″/24″ X 45 200M RUN

WOD LADDER PERFORM ONE OF EACH EXERCISE THEN TWO AND SO ON … GO AS FAR UP THE LADDER AS POSSIBLE IN 12 MINUTES SDHP 55KG/35KG 1,2,3,4,5….. CLEAN & PRESS 55KG/35KG 1,2,3,4,5….

WOD – AMRAP 12 MINUTES PUSH PRESS 60KG/30KG X 10 WALL BALLS 9KG@10FT / 7KG @ 9FT X 20

WOD – 4 ROUNDS JUMP & TOUCH X 30 FRONT SQUAT 40KG/25KG X 20 HR PRESS UPS/ CLAP PRESS UPS X 10

WOD THRUSTER 30KG/20KG 30 – 20 – 10 WALL CLIMBS 9 – 6 – 3

WOD – 3 ROUNDS HSPU X 5 TOES TO RINGS X 10 DOUBLE UNDERS X 50

WOD DEADLIFT 90KG/60KG X 20 DOUBLE UNDERS X 30 KB SWINGS 28KG/20KG X 20 DOUBLE UNDERS X 30 PULL-UPS KI[/JUMP X 20 DOUBLE UNDERS X 30 BOX JUMPS 30″/24″ X 20 DOUBLE UNDERS X 30 CLEAN & JERK X 20 DOUBLE UNDERS X 30 HR PRESS UPS X 20 DOUBLE UNDERS X 30

WOD BOX JUMP 30″/24″ X 10 SDHP 50KG/30KG X 10 BOX JUMP 30″/24″ X 10 THRUSTER 50KG/30KG X 10 BOX JUMP 30″/24″ X 10 HR PRESS UPS / CLAP X 10 BOX JUMP 30″/24″ X 10 PULL UPS X 10