WOD

8 Minutes of max calorie airdyne in Teams of 2

Note: One person is on the airdyne while the other person holds two kettle bell (2x32kg/2x24kg) in the frontrack positon. If the kettle bell drops switch person.

„Winners never quit and quitters never win.“ –
Vince Lombardi

WOD

For time in teams of 2:

40 Deadlift (100kg/75kg)
40 Pull ups
400 m run
30 Deadlift
30 Chest to bar pull ups
300 m run
20 Deadlift
20 Bar Muscle up
200 m run

„Every day is a new opportunity. You can build on yesterday’s success or put its failures behind and start over again. That’s the way life is, with a new game every day, and that’s the way baseball is.“ –
Bob Feller

WOD

For time:

15 Box jumps (76/61)
35 American swings (24kg/16kg)
25 Box jumps
25 American swings
35 Box jumps
15 American swings

‚Courage is what it takes to stand up and speak; courage is also what it takes to sit down and listen.‘ – Sir Winston Churchill

WOD

4 Rounds for time:

10 Kettle bell clean squat (32kg/24kg)
12 Kettle bell push press
14 Kettle bell sumo deadlift high pull

‚I know you’ve heard it a thousand times before, but it’s true… hard work pays off. If you want to be good, you have to practice, practice, practice. If you don’t love something, then don’t do it.‘ – Ray Bradbury

WOD

12 Minutes AMRAP in teams of 2:

30/25 Calorie airdyne
25 Burpee over partner
20 Partner situps
15 Push ups
10 Strict pull ups

‚Accept what is, let go of what was, and have faith in what will be.‘ – Sonia Ricotti

WOD

For time:

600m run

then 3 Rounds of:
40 Double under
30 Wall ball (20/14)
20 Medball russian twist

600m run

then 3 Rounds of:
20 Box jumps (61/51)
15 pullups
10 Medball abmat sit standups

600m Medball run

„You can never quit. Winners never quit, and quitters never win.“ – Ted Turner

WOD

In teams of 2 – 2 rounds of:

50 American swings (24g/16kg)
40 Sumo deadlift high pull
30 Kettle bell thruster
20 Partner situps

„It’s always too early to quit.“ – Norman Vincent Peale

WOD

10 Minutes AMRAP – you go i go:

4 Plate ground to overhead (20kg/15kg)
6 Plate walking lunge
8 Halos
10 Russian twist

„The will to succeed is important, but what’s more important is the will to prepare.“ – Bobby Knight

WOD

5 Rounds for time:

10 Double kettle bell swing (24kg/16kg)
10 Toes to bar
100m Kettle bell farmers walk

„There is only one corner of the universe you can be certain of improving, and that’s your own self.“
– Aldous Huxley

WOD

25 Minutes AMRAP in teams of 2:

30 Heavy wall ball shots (30/20)
25 Burpee over partner
20 Power snatch

Every 5 minutes 60/40 calorie airdyne

„Problems are not stop signs, they are guidelines.“ – Robert H. Schuller