Lite
7.12 Pull Ups Practice
WOD: 20 min AMRAP
– 15/12 cal Echo Bike
– 9 Burpees Box Jump Over
– 6 Pull Ups
9.12 A) Push Press 5-4-3-2-1 (Build Up)
B) WOD: 5 ROUNDS
– 10 Toes 2 Bar / L-Ups
– 20 Russian KB Swings @20/12kg
10.12 8 ROUNDS
– 10/8 cal Echo Bike
– 30 Double Unders
– 5 Devil Press @2×15/10kg
11.12 PARTNER WOD
Buy IN: 50 cal Echo Bike
Then
5 ROUNDS:
– 30 m Double DB Walking Lunges (farmers hold)
– 20 Double DB Push Press
Then
Buy OUT: 50 cal Echo Bike
RX=2×15/10kg
Endurance
6.12 FOR TIME
11 ROUNDS
– 21/15 cal Echo Bike
– 11 DB Thrusters @2×15/10kg
– 11 Burpees
8.12 PARTNER WOD
30 min AMRAP
– 30 cal Bike
– 30 Alternating DB Snatch @15/10kg
– 30 Push Ups
10.12 Every 4 min x 3:
– 40/30 cal Bike Erg
– 20 KB Russian Swings
2 min REST
Every 4 min x 3:
– 30/21 cal Skierg
– 20 KB USA Swings
2 min REST
Every 4 min x 3:
– 20/15 cal Echo Bike
– 20 KB Goblet Squats
RX=16/12kg
7.12 Pull Ups Practice
WOD: 20 min AMRAP
– 15/12 cal Echo Bike
– 9 Burpees Box Jump Over
– 6 Pull Ups
9.12 A) Push Press 5-4-3-2-1 (Build Up)
B) WOD: 5 ROUNDS
– 10 Toes 2 Bar / L-Ups
– 20 Russian KB Swings @20/12kg
10.12 8 ROUNDS
– 10/8 cal Echo Bike
– 30 Double Unders
– 5 Devil Press @2×15/10kg
11.12 PARTNER WOD
Buy IN: 50 cal Echo Bike
Then
5 ROUNDS:
– 30 m Double DB Walking Lunges (farmers hold)
– 20 Double DB Push Press
Then
Buy OUT: 50 cal Echo Bike
RX=2×15/10kg
Endurance
6.12 FOR TIME
11 ROUNDS
– 21/15 cal Echo Bike
– 11 DB Thrusters @2×15/10kg
– 11 Burpees
8.12 PARTNER WOD
30 min AMRAP
– 30 cal Bike
– 30 Alternating DB Snatch @15/10kg
– 30 Push Ups
10.12 Every 4 min x 3:
– 40/30 cal Bike Erg
– 20 KB Russian Swings
2 min REST
Every 4 min x 3:
– 30/21 cal Skierg
– 20 KB USA Swings
2 min REST
Every 4 min x 3:
– 20/15 cal Echo Bike
– 20 KB Goblet Squats
RX=16/12kg
