11.07
BUDDY WOD
3 ROUNDS:
– 1000 m Row (split)
– 30 Synchro Burpees over the Rower (both)
– 800m Run – split in sets of 100m
13.07
BUDDY WOD:
30 min AMRAP
– 12 Hang Power Clean @40/30kg
– 24 Air Squats
– 48 KB Swings USA @20/12kg
– 96 Wall Balls @6/4kg
15.07
BRING A FRIEND WORKOUT
TEAMS OF 2
3 ROUNDS:
– 1000/800m Row (split)
– 20 Box Jumps (split)
– 20 DB Snatch @ 15/10kg (split)
– 200m Run (both)
12.07
A) 2 Supersets:
– 100m DB Overhead Carry per side (unbroken)
– max unbroken hanging knee ups / L-Sit
B) WOD: 4 ROUNDS
– 15 Push Press @ 42/22kg
– 15 Pull Ups
14.07
A) ± 12 min Handstand walk practice
B) 16 min AMRAP:
– 10 m HandStand Walk
– 15 Toes 2 Bar
– 20/15 cal Row
15.07
5 ROUNDS:
– 200m Run
– 20 KB Snatches @ 16/12kg
– 20 DB Renegade Rows @ 2x 15/10kg
REST 90 sec
16.07
21 min AMRAP:
– 5 Hang Power Cleans @ 42/32kg
– 5 Box Jumps Over
– 5 Burpees
Swap with a buddy after completing a full round.
