Author: admin

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  

WOD LADDER 10 MINUTES POWER CLEAN 60KG/30KG 1,2,3,…. LATERAL BAR BURPEE 1,2,3… (1 LATERAL BURPEE = 25 JUMPS)  

WOD 5 ROUNDS FOR TIME AIR SQUATS X 20 CLAP/HR PRESS-UPS X 10 POWER LUNGE X 20 PULL UPS/RING ROW X 10 SIT UPS X 20 5 BURPESS  – OMEM