WOD
10 Minutes AMRAP:
30 Double under
20 Russian twist (20kg/15kg)
10 Boxjumps
1′ REST
10 Minutes AMRAP:
1 Toes to bar + 1 push up + 1 airsquat
2 Toes to bar + 2 push up + 2 airsquat
3 Toes to bar + 3 push up + 3 airsquat
etc.
“Every strike brings me closer to the next home run.” ~ Babe Ruth
WOD
3 Rounds for time:
400m run
18 Dumb bell snatch (20kg/15kg)
16 Dumb bell thruster
“When you come to a roadblock, take a detour.” ~ Mary Kay Ash
WOD
For time 21-15-9-6-3 reps of:
Deadlift @ bodyweight
Burpee over bar
“Even if you’re on the right track, you’ll get run over if you just sit there.” ~Will Rogers
WOD
2 Rounds for time:
40/30 Calorie row
30 Medball russian twist (20/14)
20 Chest to bar
“Light tomorrow with today.” ~ Elizabeth Barrett Browning
WOD
In teams of 2 – 20 Minutes AMRAP:
600m Medball run
60 Wall ball (20/14)
60 Powersnatch (35kg/25kg)
600m run
60 Overhead squats
60 Toes to bar
“You must not only aim right, but draw the bow with all your might.” ~ Henry David Thoreau
WOD
12 Minutes EMOM:
1. Double kettle bell clean + push press (2x24kg/2x16kg)
2. 100m sprint
The difference between ordinary and extraordinary is that little extra.” ~ Jimmy Johnson
WOD
10 Minutes AMRAP:
10 Ground to overhead (20/15kg)
20 Halos
30 Abmat sit ups
EMOM: 6 Airsquats
“Don’t count the days, make the days count.” ~Muhammad Ali
WOD
For time:
1-2-3-4-5-6-7-8-9-10
Pull ups
50-45-40-35-30-25-20-15-10-5
Double under
“Believe and act as if it were impossible to fail.” ~ Charles Kettering
WOD
In teams of 2 – 10 minutes AMRAP:
50 Double under
50 Kettle bell russian swings (32kg/24kg)
50 Walking lunges
50 Push ups
“Every moment is a fresh beginning.” ~ T.S. Eliot
WOD
For time:
2 Rounds of:
500m row
9 Bar muscle ups
12 Kettle bell overhead squat (16/12kg)
24 sit ups
into:
2 Rounds of:
500m row
12 Kettle bell overhead squat
12 Chest to bar pull ups
20 sit ups
into:
2 Rounds of:
500m row
12 Kettle bell overhead squat
16 Pull ups
16 Sit ups
“Once you choose hope, anything’s possible.” ~ Christopher Reeve