WOD
WOD 1 – 8 MINUTES GROUND TO OVERHEAD 62.5 KG/45KG X 30 AMRAP PULL UPS X 5 PRESS UPS X 10 SQUATS X15 WOD 2 – 7MINS ROW – 1000M WALL BALL 9KG/7KG
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WOD
WOD 1 3 ROUNDS FOR TIME – 40KG/30KG HANG CLEAN X 10 FRONT SQUAT X 10 PULL UPS X 10 WOD 2 AMRAP 6 MINUTES GROUND TO OVERHEAD
WOD
WOD AMRAP 7 MINUTES THRUSTER 40KG/25KG X 7 BOX JUMP 24″/20″ X 7
WOD
WOD 12 MINUTE AMRAP 200M ROW THRUSTERS 40KG/25KG X 10 PUSH PRESS 40KG/25KG X 5 WOD 2 FOR TIME CRISS CROSS X 50 SIT UPS X 50 KNEE TO ELBOW X 25
WOD
WOD AMRAP 8 MINUTES GOBLET SQUATS 24KG/16KG X 10 HAND RELEASE PRESS UPS OR CLAP PRESS UPS X 10 REST 3 MINS BURPEE BOX JUMP X 30 LUNGE BACK KNEE TO FLOOR 24KG/16KG X 15 (RIGHT + LEFT = 1) STRAIGHT LEG SIT UPS AB MAT X 30
WOD
WOD AMRAP 5 MINUTE THRUSTER 40KG/25KG X 10 SQUAT THRUST X 10 REST 2 MIN SDHP 40KG/25KG X 10 LEG THROUGH X 10 1 = BOTH SIDES REST 3 MIN CLEAN & JERK X 10 BURPEES X 10
WOD
WOD 1 20 MINUTES STRICT PRESS 7 X 2 @90% IRM WOD 2 AMRAP 8 MINUTES BURPEES JUMP OVER BAR X 16 SDHP 20KG/40KG X 8 WALL CLIMBS X 4 5 MIN REST WOD 3 FOR TIME LADDER HAND RELEASE PUSH UP CLAP PRESS UP 10-20-30-20-10
WOD
WOD 1 BURPEES X 100 EVERY MINUTE ON THE MINUTE WALL BALLS X 5 WOD 2 5 MIN AMRAP KNEE TO ELBOW /KNEE TO TOES
WOD
WOD 1 BURPEES X 100 EVERY MINUTE ON THE MINUTE WALL BALLS X 5 WOD 2 5 MIN AMRAP KNEE TO ELBOW/KNEE TO TOES
WOD
WOD LUMBERJACK 20 DEAD LIFT 125KG/85KG X 20 400M RUN KB SWINGS 32KG/24KG X 20 400M RUN OVERHEAD SQUAT 50KG/35KG X 20 400M RUN BURPEES X 20 400M RUN PULL UPS X 20 400M RUN BOX JUMPS 24″ /20″ X 20 400M RUN SQUAT CLEAN 50KG/35KG