ENDURANCE:
09.05
BUDDY WOD: 5 ROUNDS
– 400m Run (together)
– 40 Devil Press (split)
– 40 cal Echo Bike (split)
– 200m Farmers Carry (split)
Farmers Carry + Devil Press = 2×15/10kg
11.05
BUDDY WOD: 4 ROUNDS
– 60 cal Echo Bike (10 cal Intervals)
– 50 Push Ups
– 800m Run (200m Intervals)
– 50 Sit Ups
13.05
FOR TIME
ROUND 1:
– 60/48 cal Echo Bike
– 1.1 km Run
– 150 DU
ROUND 2:
– 40/30 cal Echo Bike
– 700 m Run
– 100 DU
ROUND 3:
– 30/24 cal Echo Bike
– 400m Run
– 75 DU
ROUND 3:
– 20/14 cal Echo Bike
– 200 m Run
– 50 DU
LITE:
10.05
A) DB Floor Press 4 x 15 (Build Up)
After each set perform 12-15 Banded Pull Aparts
B) WOD: FOR TIME
15-12-9
– Pike Push Ups
– Ring Dips
– Push Ups
12.05
A) Hang Squat Clean 5 x 2 ( Build Up)
B) WOD: 5 ROUNDS
– 16 Alternating Pistol Squats
– 8 Strict Press @40/28kg
Finisher: 50 Banded Triceps Extension
13.05
WOD: 4 ROUNDS
– 700m Run
– 25 Russian KB Swings @32/24kg
– 30/22 cal Echo Bike
– 25 AbMat Sit Ups
14.05
PARTNER WOD
FOR TIME
– 100 Push Ups
– 150 Double Unders
– 100 Pull Ups
– 150 Double Unders
– 100 Air Squats
– 150 Double Unders
– 100 Devil Press @@2×15/10kg
– 150 Double Unders
Follow the list. Split work however you like.1 works, 1 rests.
