ENDURANCE:
28.02
36 min EMOM:
Min 1: 15/12 cal Echo Bike
Min 2: 12 Push Ups
Min 3: 15/12 cal SKi Erg
Min 4: 12 Sit Ups
Min 5: 15/12 cal Row
min 6: 12 Burpees
02.03
A) 12 min ARMAP:
BUY IN: 35 Burpees
Remaining time AMRAP:
– 15/12 cal Bike Erg
– 8 Hang DB Power Clean and Jerk @15/10kg
REST 2 min
B) 12 min ARMAP:
BUY IN: 35 Burpees
Remaining time AMRAP:
– 15/12 cal Ski Erg
– 8 Hang DB Snatches @15/10kg
REST 2 min
C) 12 min ARMAP:
BUY IN: 35 Burpees
Remaining time AMRAP:
– 15/12 cal Echo Bike
– 8 One arm DB Thrusters @15/10kg
04.03
WOD: FOR TIME
15/11 cal Echo Bike
– 8 Shuttle Runs
– 16 Push Ups
20/15 cal Echo Bike
– 12 Shuttle Runs
– 24 Push Ups
30/22 cal Echo Bike
– 16 Shuttle Runs
– 32 Push Ups
40/30 cal Echo Bike
– 20 Shuttle Runs
– 40 Push Ups
50/35 cal Echo Bike
– 24 Shuttle Runs
– 48 Push Ups
1 Shuttle run = 10m
LITE:
01.03
FOR TIME / REPS
6 ROUNDS:
– 5 Hang Power Cleans
– 10 Front Rack Alt. Reverse Lunges
RX=42/22kg
REST 3 min
4 min AMRAP max cal Echo Bike
03.03
A) 12 min to build up to a heavy 5 reps
B) WOD: 17 min AMRAP
– 40 Burpees
– 30 Deadlifts @42/22kg
– 30 Burpees
– 30 Deadlifts @62/45kg
– 20 Burpees
– 30 Deadlifts @72/52kg
– 10 Burpees
– max snatches @82/62kg in the remaining time.
04.03
21 min EMOM:
Min 1: 30 sec max cal Echo Bike
Min 2: 30 sec max DB snatches @15/10kg
Min 3: 30 sec max Double Unders
05.03
PARTNER WOD:
25 min AMRAP
10-20-30-40-50-etc.
– cal Echo Bike
– Front Squats @32/22kg
– Hand Release Push Ups
OLY WOD:
07.03
Muscle clean 5 x 3
Clean + Hang Clean 6 x 1+ 1
14 rounds for time and weight:
8 Burpee box jumps 24/20″
1 Clean (AHAP)
