ENDURANCE:
16.05
FOR TIME:
– 50/40 cal Row
– 50 Burpees
– 50/40 cal Row
– 3 min REST –
– 50/40 cal Row
– 40 Hand Release Push-Ups
– 50/40 cal Row
– 3 min REST –
– 50/40 cal Row
– 30 KB Push Press @2×20/12kg
– 50/40 cal Row
18.05
BUDDY WOD
20 ROUNDS FOR TIME
– 200/150m Row
– 8 KB Swings @20/12kg
– 6 Burpees Over the KB
Rotate per full completed round.
20.05
PARTNER WOD
200 Burpees for time.
Every 50 Burpees – row 1 km and run 400m with your buddy.
including after last set of 50 burpees 🙂
LITE:
17.05
A) Chin Ups (weighted) 5 x 3
after each set perform 12x banded pull aparts
B) WOD: FOR TIME
– 700m Run
– 30 Burpee Pull Ups
– 400m Run
– 20 Burpee Pull Ups
– 200m Run
– 10 Burpee Pull Ups
19.05
A) 3 position power snatch:
– above knee
– below knee
– floor
CAP: 15
B) FOR TIME:
21-15-12-9-6-3
Hang Power Snatch @43/30kg
After each set perform 40 Double Unders
20.05
WOD: 3 ROUNDS
– 30 Wall Balls @9/6kg
– 700m Run
– 20 Alt. DB Snatches @15/10kg
– 400m Run
– 10 Box Jumps @24/20”
– 200m Run
21.05
PARTNER WOD
FOR TIME:
– 120/90 cal Row
– 100 Single Arm DB Hang Power Clean and Jerk @15/10kg
– 100 Push Ups
– 100 Sit Ups
– 30 Strict Pull Ups
– 120/90 cal Row
