WOD
For time:
Run 800 Meters
30 Hang power clean (50kg/40kg)
20 Barbell walking lung
10 Burpee over bar
20 Barbell walking lunge
30 Hang power clean
Run 800 Meters
“You don’t have to be great to start, but you have to start to be great.” ~ Zig Ziglar
WOD
10-9-8-7-6-5-4-3-2-1
Abmat sit up
Dumb bell thruster (20kg/15kg)
Air squats
“There is only one success: to be able to spend your life in your own way.” ~Christopher Morley
WOD
Teams of 2 – 4 Rounds for time of:
200m Buddy carry
24 Deadlifts 100/70kg
“Keep your face to the sunshine and you can never see the shadow.” ~Helen Keller
WOD
For time:
15 Box jumps (76/61)
35 Sumo deadlift high pull (24kg/16kg)
25 Box jumps
25 Sumo deadlift high pull
35 Box jumps
15 Sumo deadlift high pull
“Tough times never last, but tough people do.” ~Dr. Robert Schuller
WOD
24 Minutes EMOM:
1) Calorie skierg
2) Box jump over (61/51)
3) Rest
4) Calorie row
5) Plate ground to overhead (20kg/15kg)
6) Rest
7) Calorie Airdyne
8) Rope climb
9) Rest
10) Kettle bell swing (24kg/16kg)
11) Toes to bar
12) Rest
“You must be the change you wish to see in the world.” ~Gandhi
WOD
21-18-15-12-9-6-3
Wall balls (20/14)
Med ball sit up to wall
“What you do speaks so loudly that I cannot hear what you say.” ~Ralph Waldo Emerson
WOD
In teams of 2 – 15 Minutes AMRAP:
400m Run
40 Frontrack walking lunges (2x16kg/2x24kg)
40 Pull ups
“Dream big and dare to fail.” ~Norman Vaughan
WOD
10 Minutes AMRAP:
12 Kettle bell snatch (32kg/24kg)
15 Burpee over rower
18 Calorie row
“The journey of a thousand miles begins with one step.” ~Lao Tzu
WOD
In Teams of 2:
4 Minutes of max. calorie row
then 6 Minutes AMRAP you go i go:
Turkish get ups while partner holds plank position (12kg/20kg)
4 Minutes of max. calorie airdyne
then 6 Minutes AMRAP you go i go:
10 Double under + 4 kettle bell clean + push press (32kg/24kg)
„Our growing softness, our increasing lack of physical fitness, is a menace to our security.“ – John F. Kennedy
WOD
For time:
400m Run with kettle bell (24kg/16kg)
40 Kettle bell american swings
300m Run with kettle bell
30 Kettle bell walking lunge
200m Run with kettle bell
20 Kettle bell halos
Every time kettle bell on the ground: 5 airsquats (also through the run!)