2.8.18
Wod 5 Rounds: 20/15 Calorie Row 10 Thrusters (115/80)
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Helen 3 rounds for time of: • 400m run • 21 Kettlebell Swings 53/35 • 12 Pull-ups
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Complete as many rounds as possible in 20 minutes of: 25 Burpees 15 Back Squats (bodyweight)
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On the Minute x 16 (8 Rounds): Odd Minutes – 50 Double Unders Even Minutes – 3 Deadlifts Athlete’s choice on loading
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Deck of cards ♥️ wall balls 20/14 ♠️ Russian kettlebell swings 53/35 💎 ab mat sit ups Clubs box jumps 24/20 Aces 50 dubs or 200m run your choice
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Teams of 3 Complete 10k row switch every 250m Focus on great rowing technique throughout entire workout.
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For time: 100 Double Unders 50 Deadlifts (135/95) 80 Double Unders 40 Hang Power Cleans 60 Double Unders 30 Front Squats 40 Double Unders 20 Push Jerks 20 Double Unders
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Strength: Over Head Squat Build to a heavy single Wod 21-15-9 Chest 2 Bar Push Ups Ohs 75-55
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In teams of 2, perform 5 alternating sets of: 15/12 Calorie Row 12 Toes to Bar 9 Clean & Jerks (115/80) Partner 1 performs 15/12 Calories on the Rower Partner 2 performs 15/12 Calories on the Rower Partner 1 performs 12 Toes to Bar Partner 2 performs 12 Toes to[…]
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Part 1 Back Squat (20X1 tempo) 10-10-10-5-5-5 Sets 1-3: 10 reps @ 50-60% 1RM Sets 4-6: 5 reps @ 70-80% Finish all sets on a 15 minute clock (Rest 2-3 minutes b/w sets) If unsure of your 1RM, build to a TOUGH set of 10 and a TOUGH set of[…]
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