03.01
16 min AMRAP:
2-4-5-8-10-etc.
– Devil Press @15/10kg
– After each set perform 50 DU / 100 SU
04.01
STRENGTH:
Back Squat 5 x 6 (Build Up)
After each set perform:
– 10 DB Renegade Rows @2×15/10kg
05.01
15 min EMOM:
Min 1: 12/10 echo Bike
Min 2: 14 Russian KB Swings @20/16kg
Min 3: 12 Hand Release Push Ups
06.01
STRENGTH:
Bench Press 5 x 5 (Build Up)
After each set perform:
– 12 DB Reverse Lunges @2×15/10kg
07.01
20 min AMRAP:
– 1 ROUNDS DT
– 10 Lateral Burpees Over the Bar
– 2 ROUNDS DT
– 10 Lateral Burpees Over the Bar
Etc.
Rx = 45/30kg
08.01
BUDDY WOD; 20 min AMRAP
– 7/5 cal Echo Bike Sprint
– 6 Hang DB Power Clean and Jerk
– 4 Burpees
Rotate per full round.
Switch arm on Clean and Jerk each round.
09.01
ENDURANCE 24 min EMOM:
Min 1: 15/12 cal Row
Min 2: 30 sec Max Burpees
Min 3: 15/12 cal Row
Min 4: 30 sec max Down Ups
