22.08
10 ROUNDS:
– 500/400m Row
– 10 Burpees
– 100m run
REST 30 sec
24.08
BUDDY WOD
15 min AMRAP:
– 7/5 cal SKI ERG
– 40m Shuttle Run
– 4 Push Ups
witch after completing full round.
REST 3 min
15 min AMRAP:
– 7/5 cal BIKE ERG (Damper 10)
– 20 Double Unders
– 4 Burpees
26.08
FOR TIME:
– 1000/850m Row
– 25 Russian KB Swings @ 20/12kg
– 700m Run
– 800/650m Row
– 20 Russian KB Swings @ 20/12kg
– 400m Run
– 500/40m Row
– 15 Russian KB Swings @ 20/12kg
– 200m Run
– 250/200m Row
– 10 Russian KB Swings @ 20/12kg
– 100m Run
INTO
– 50/35 cal ROW
– 600m Run (400+200m)
23.08
A) (Elastic band) Ring Dips 5 x 4
After each set perform 20-30 sec hollow hold.
B) FOR TIME:
18-15-12-9-6-3
Ring Push Ups
Box Jumps @ 24’/20′
25.08
A) Clean Complex – Build Up:
1 Power Clean + 2 Hang Squat Cleans
B) 7 min AMRAP:
– 6 Hang Squat Cleans @ 40/30kg
– 35 Double Unders
26.08
Every 10 min x 4:
– 30/24 cal Row
– 18 Burpees
– 12 Pull Ups (Elastic)
– 200m Run
TIME LEFT – REST
SCORE – SLOWEST ROUND
27.08
TEAMS OF 3
30 ROUNDS FOR TIME:
– 9/7 cal BIKE ERG Sprint (damper @10 + standing)
– 8 DB Hang Clean and Jerk @ 1x 15/10kg
Rotate per full round / Switch arm every round.
One buddy always sits in active bottom squat position.
