2 x 10 minute AMRAPs A) 0 – 10:00 6 Box Jumps (24/20”) 9 RKBS (24/16kg) 12 Calories B) 15:00 – 25:00 6 Pull-Ups 9 DB Deadlifts (2 x 20/15kg) 12 Grasshoppers (L+R = 2) ...
A) Hang Clean 7-7-7-5-5-5-3-3-3 B) 20 rft: 3 Pushups 4 Alt Toe Taps 5 Situps ...
E4M x 6 rounds 60 Double Unders 10 Strict Presses (@50% of 1RM) (^60%) 30 Double Unders 5 Strict Pull-Ups (^Muscle-Ups) + optional 6 - 10 Front Rack Lunges 100m Run 10 Calories ...
A) 0 – 10:00 10 rft: 10 Alt DB Snatches (20/15kg) 5 Burpee Box Jumps (24/20”) B) 15:00 – 25:00 10 rft: 10 Wall Balls (9/6kg) 5 Toes-to-Bar ...
CFT 1 Press 1RM Back Squat 1RM Deadlift 1RM Or 3 x 5 for each ...
Partner WOD AMRAP in 30 minutes: 160 Double Unders (80 each) 80 Pushups 80 Box Jump to Step-overs (24/20”) 80 KB SDHP (32/24kg) 4 x 200m Run (2 each) - partition reps as required [vc_gallery type="image_grid" images="25415" img_size="full" column_number="2"...
@ 0:00 E4M x 3 10 Pull-Ups (^ Bar Muscle-Ups) 10-8-6 Clean and Jerks (40-50-60%) (^ 50-60-70%) @ 15:00 E4M x 3 30/25 Calories 10-8-6 Front Squats optional extras each round e.g. 20 Situps 10 HSPU 100m Run HS Hold / Bar Hang [vc_gallery type="image_grid"...
E2M x 4 A) 10 DB Bench Presses B) 1 – 3 Rope Climbs 10 Pendlay Rows C) 10 Reverse Crunches 10 Russian Twists 20 Bicycles - complete four rounds at one station before moving to the next [vc_gallery type="image_grid" images="25402" img_size="full"...
Choose A or B, then complete C A) 12 minute cap For time: 21-15-9-15-21 KB Swings (32/24kg) Calories Or B) ML Open 21.2 (12 minute time cap) For time: 21-15-9-15-21 Thrusters (40/30kg) Pull-Ups __________________________________ C) 3 x max reps Pushups V-Ups - continuous reps - superset - rest 2 minutes between sets [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...
A) "Cindy” AMRAP in 20 minutes: 5 Pull-Ups 10 Pushups 15 Squats Or B) “Mary” AMRAP in 20 minutes: 5 HSPU 10 Alt Pistols 15 Pull-Ups - modified options will be offered e.g. 3 Deadlifts between bodyweight movements ...
Notifications
