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Fitness
Teams of 3, complete the following tasks for time:
1. 210 Pull-Ups while one partner holds Passive Hang and the other is resting. Switch whenever needed.
2. 210 Push-Ups while one partner holds FLR and the other is resting. Switch whenever needed.
3. 210 Sit-Ups while one partner holds Plank Hold and the other is resting. Switch whenever needed.
4. 210 Air Squats while one partner holds Wall Sit and the other is resting. Switch whenever needed.
Team can switch back and forth between tasks as wanted.
Fitness
A. 3 Rounds for time of:
15 OA DB Presses 20/15kg L
15 OA KBS 24/16kg L
40m Walking Lunges
15 OA DB Presses 20/15kg R
15 OA KBS 24/16kg R
40m Walking Lunges
B. Find your 1RM Sumo Deadlift
Fitness
„Open WOD 14.5“
21-18-15-12-9-6-3
Thrusters 40/30kg
Bar-facing Burpees
No time cap. The clock won’t save you.
Fitness
A. AMRAP 5:
Burpee Box Jump Overs
Flow. Pace. Don’t stop. Stay moving.
B. Move 5000/3500kg total load over 20m sections with the following exercises:
Yoke Carry
Farmers Carry
Sandbag Carry
Choose load and exercises to cover total load as you like as soon as you finished at least 1000/750kg with each exercise(e.g. 200kg Yoke Carry 10x20m = 2000kg). Load within exercises may vary for every 20m section.
Fitness
A. Frontsquat @22X1
10-8-5
B. 5 Rounds for time of:
10 SB Front Squats 0.3 BW
15 Push-Ups
20 Double-Unders
Fitness
A. AMRAP 12:
500/350m Row
12 Deadlift 100/70kg
3 Legless Rope Climb
B. AMRAP 12:
60m SB Carry 0.66 BW
12 Deadlift 100/70kg
21 Strict HSPU
Fitness
Modified „Hotshots 19“, 6 Rounds for time of:
30 Air Squats
19 SB Cleans 0.5 BW
7 Strict Pull-Ups
400m Run(500m Row)
Fitness
„Dork“, 6 Rounds for time of:
60 Double-Unders
30 KBS 24/16kg
15 Burpees
Fitness
3 Rounds(24:00min) of:
:30s ON/:30s OFF Inverted Burpees
:30s ON/:30s OFF SB Lunges
:30s ON/:30s OFF Push-Ups
:30s ON/:30s OFF Atlas Stone AHAP
:30s ON/:30s OFF Burpee Broad Jumps
:30s ON/:30s OFF Sit-Ups
:30s ON/:30s OFF Battle Ropes
:30s ON/:30s OFF DB/KB Farmers Hold AHAP
Fitness
A. 3 Rounds for time of:
10 OA KBS 24/16kg L + 10m OA KB Walking Lunges L
20 Slam Balls
10 OA KBS 24/16kg R + 10m OA KB Walking Lunges R
20 Double DB Biceps Curl into Arnold Press 2x15/10kg
B. Every :90s for 9:00min(3 Sets):
1. Harnessed Bear Crawl
2. 20m SB Carry AHAP