27.06
TEAMS of 2
FOR TIME:
– 150/100 cal Bike Erg
– 25 Syncho Burpees
– 120 KB Goblet Squats 20/12kg
– 800m run
– 25 Syncho Burpees
– 120 KB Goblet Reverse Lunges 20/12kg
– 150/100 cal Row
– 25 Syncho Burpees
– 120 Russian KB Swings 20/12kg
29.06
4 ROUNDS:
– 22 Push Ups
– 22 Box Jumps
– 400m Run
– 22 Burpees
– 22 Wall Balls @ 6/4
01.07
BUDDY WOD
FOR TIME:
– 20 Burpees + 400/300m Row + 200m Run
– 18 Burpees + 400/300m Row + 200m Run
– 16 Burpees + 400/300m Row + 200m Run
– 14 Burpees + 400/300m Row + 200m Run
– 12 Burpees + 400/300m Row + 200m Run
– 10 Burpees + 400/300m Row + 200m Run
– 8 Burpees + 400/300m Row + 200m Run
– 6 Burpees + 400/300m Row + 200m Run
– 4 Burpees + 400/300m Row + 200m Run
– 2 Burpees + 400/300m Row + 200m Run
28.06
A) 3 x 30m Single Arm DB/KB Overhead Carry
B) WOD: 14 min AMRAP
– 11 Pike Push Ups
– 7 Chest 2 Bar Pull Ups
– 49 Double Unders
30.06
A) Floor Chest Press 12-12-12-8-8-8 (Build Up)
B) Every 3 min x 4:
– 12 DB Alternating Renegade Rows
– 20 DB Alternating Push Press
Rx = 2x 15/10kg
SCORE = SLOWEST ROUND
01.07
24 min AMRAP:
– 400m Run
– 14 L-Ups
– 15/10 cal Row
– 10 Russian KB Swings @20/12kg
02.07
TEAMS OF 3:
24 min AMRAP
– 1 Rope Cimb
– 35 Double Unders
Rotate per full round.
Always 1 person holds a plank position.
