24.11.2020
WOD: 6 ROUND
– 5 Box Jumps Over
– 7 Push Presses @42/22kg
– 15 KB Russian Swings @20/16kg
REST 30 sec
26.11.2020
WOD: 18 min AMRAP
– 8 Overhead Squats
– 8 Burpees over the bar
– 16/12 cal AssBike
27.11.2020
WOD: Every 3 min x 5:
– 12 Push Ups
– 12 Alternating Reverse Lunges @16/12kg (KB)
– time left max cal ROW
REST 1 MIN
28.11.2020
PARTNER WOD: 7 ROUNDS
– 5+5 Man Makers @15/10 kg per hand
– 10+10 Wall Balls Shot @6/4kg
– 7 Synchronized Burpees
U1 Endurance
23.11.2020
WOD: 4 ROUNDS
ON EACH MACHINE FOR CAL:
BIKE ERG / ROW / SKI ERG / ASS BIKE
LEARN THE PACE:
– 3 min EASY
– 2 min MODERATE
– 1 min HARD
2 min REST BETWEEN
25.11.2020
WOD: FOR TIME
100 Double Unders / 200 Single Unders
100 DB Lunges @ 22.5/15kg
100/70 cal AssBike
100 Burpees
100 DB Snatches @ 22.5/15kg
Split the work however you like to achieve the fastest time.
