08.08
10 Rounds:
– 250/200m Row
– 12 Hand Release Push Ups
– 15 KB Swings USA @ 16/12kg
REST 30 sec
10.08
BUDDY WOD
FOR TIME
– 2km Row
– 2.2 km Run
-150 Wall Balls @ 6/4kg
-150 AbMat Sit Ups
Complete in any order you like to achieve the fastest time.
1 works, 1 rests.
12.08
BRING A FRIEND WORKOUT!
TEAMS OF 2:
13 min AMRAP
– 7 Double DB Push Press @2×15/10kg
– 20 sec max cal Echo Bike
SWAP after completing full round.
REST 3 min
13 min AMRAP
– 7 Burpee to target (pull up bar)
– 30 sec max cal Row
SWAP after completing full round.
SCORE = total cal Bike Erg/Ski
09.08
A) Floor Barbell Press 5 x 6 (Build Up)
After each set perform 15 banded pull aparts (red band)
B) 15 min AMRAP:
– 20/15 cal Row
– 10 Burpees Box Jump
– 50 Double Unders
11.08
5 ROUNDS
– 15 Hand Release Push Ups
– 15 Deadlifts @ 60/40kg
– 15/10 cal Row Sprint
REST 90 sec
12.08
22 min AMRAP:
– 400m Run
– 8 Pull Ups ( elastic band)
– 12 Burpees to target (pull ups bar)
– 12 Wall Balls @ 6/4kg
13.08
BUDDY WOD
12 min AMRAP:
– 5 Ring Dips (elastic band)
– 30 sec max cal Row
SWAP after completing full round.
REST 2 min
12 min AMRAP:
– 1 Rope Climbs / 2 Floor Climbs
– 30 sec max cal Echo Bike
SWAP after completing full round.
SCORE = total cal Bike / Row
