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FILTHY FIFTY for time… 50 box jumps 24″ 50 jumping pull ups 50 Kettle bell swings 16kg 50 walking lunges 50 knees to elbow 50 push press 20kg 50 back extensions 50 wall ball 9kg 50 burpees 50 double unders
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WOD 100 SQUAT CLEAN THRUSTER 30Kg/20Kg 3 BURPEES EVERY MINUTE 3O MINUTE CUT-OFF
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AMRAP – 20 MINS SDHP 21 40Kg/25Kg PULL-UPS 7 RUN 200 M
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WOD AMRAP 15 MINS 10 X HAND RELEASE PRESS UPS 10 X STRICT PULL UPS 20 X DOUBLE UNDERS
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WOD WALL BALLS 50 / 40 / 30 / 20 / 10 KNEES TO ELBOWS 25 / 20 /15 /10 / 5
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WOD – TABATA THIS 8 ROUNDS OF 20 SECS OF WORK WITH 10 SEC OFF EACH EXERCISE. REST 2 MIN BETWEEN EXERCISES. ADD UP TO TOTAL OF ALL REPS FLOOR TO OVERHEAD 40KG/20KG BURPEES TOUCH TARGET 6″HIGH THRUSTER 40KG/20 KG BOX JUMP 20″
DITCH THE WORD ‘CAN’T’
The word ‘Can’t ‘ tells your brain you are in capable of doing something successfully, so even if you have a go, your mindset wills you to fail because you’ve programmed yourself to do so. Eliminating ‘Can’t’ makes it easier to take risks, so, even if things don’t work out exactly as you’d hoped, you tried -and that gives[…]
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WOD – FRAN 21 – 15 – 9 THRUSTER 40 Kg / 30 Kg PULL-UPS
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FIGHT GONE BAD….. Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20/24 box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is[…]
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WOD 5 ROUNDS BOX JUMP X 20 PISTOL SQUATS X 10 HAND STAND PUSH UPS X 5