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Fitness
A. Teams of 2, as a relay, 3 Rounds for time each:
300/200m Row
15 Double KB Thrusters 2x24/16kg
15 Push-Ups
B. 3 Sets of:
20m Zercher Yoke Carry
Fitness
AMRAP 20:
30/20 cal. Assault Bike
20 V-Ups
6 Stone Lifts
30 Double-Unders
10 Inverted Burpees
3 Stone Lifts
Fitness
3 Sets of:
20m Harnessed Bear Crawl AHAP
40m Farmers Carry AHAP
20 BB Deadlifts
Fitness
Open WOD 20.1, 10 Rounds for time of:
8 GTO 40/30kg
10 Bar-facing Burpees
Time Cap: 15:00min
Fitness
A. SB Squats
6-4-2
B. 3 Rounds for time of:
300/200m Row
15 Double KB Push Press 2x24/16kg
15 Pull-Ups
Fitness
A. „Karen“, for time:
150 WBS 9/6kg
B. EMOM 9(3 Sets):
1. 15 Supinated DB Front Delt Raises
2. 15 DB Side Delt Raises
3. 5 Bent-over DB Rear Delt Raises AHAP
Fitness
Teams of 2, AMRAP 20:
A 200/150m Row + 15 Pull-Ups + 100m Run
B 200/150m Row + 15 Pull-Ups + 100m Run
Fitness
A. For time:
10 SB Squats 0.5 BW
20m Walking Lunges
10 SB Squats
20m Bear Crawl
10 SB Squats
20m Walking Lunges backward
10 SB Squats
20m Bear Crawl backward
10 SB Squats
B. EMOM 14(7 Sets):
Even: 5 Sumo Deadlifts off blocks
Odd: 5 (Weighted) Ab Wheel Roll-Outs
Fitness
A. AMRAP 5:
10 Russian Twists(total)
10 Thrusters
10 GTO
Use a 5 or 10kg Bumper Plate for all movements.
B. 4 Rounds of(2:00min):
:15sec. SB Presses
:15sec. SB OH Hold
C. 2 Sets of:
20m Farmers Carry + 20m SB Carry AHAP
D. EMOM 6(3 Sets):
Even: 5/5 OA DB Rows AHAP
Odd: 5 SB Tosses AHAP
Fitness
A. SB Squats
6-4-2
B. 3 Rounds for time of:
30 Double Unders
20 KBS 24/16kg
10 Alternating Pistols(total)