Solo or Partner WOD “Pyramid Double Helen” For time: 1 200m Run 63 KB Swings (24/16kg) 36 Pull-Ups 800m Run 42 KB Swings 24 Pull-Ups 400m Run 21 KB Swings 12 Pull-Ups ...
A) Deadlift 8 x 5 then B) Front Squat 8 x 5 or C) AMRAP in 24 minutes: 40 / 32 Calories 32 Situps 24 DB Deadlifts (2 x 20/15kg) 16 DB Front Squats 8 Lateral Burpees ...
A) 0 – 10:00 Strict Press 1RM Then B) “Grisabel” 10 rft: 3 Clean and Jerks (62.5/45kg) 3 Snatches (62.5/45kg) or C) “Betty” 5rft: 12 Push presses (62.5/45kg) 20 Box Jumps (24/20”) ...
A) 0 – 10:00 AMRAP 4 Burpee Box Jumps (24/20”) 8 C2B Pull-Ups 12 Alt DB Snatches (20/15kg) B) 10:00 – 20:00 Complete - 20 DB Side Bends (per side) - 30 Wall Balls (9/6kg) - 40 Plank Jacks C) 20:00 – 30:00 AMRAP 4 KB Drags (24/16kg. L+R=1) 8 Goblet...
A) 0 – 10:00 (cap) “Diane” For time: 21 – 15 – 9 Deadlifts (102.5/70kg) HSPU B) 15:00 – 25:00 Alt EMOM 10 DB Bench Presses or 10 KB Front Rack Lunges 10 – 15 Toes-to-Bar ...
A) Back Squat 1 x 5 x 50, 60, 70, 80% 4 x 3 x 85%+ B) 6 rft: 5 Power Snatches 10 Pushups Level – M / F 1 – 20 / 15kg 2 – 30 / 20kg 3 – 45 / 30kg 4 – 60 / 40kg 5 –...
A) E2M Hang Power Clean Push Jerk 2 x (8+8) 2 x (6+6) 3 x (4+4) B) AMRAP in 14 minutes: 28 Calories 21 Bicycles (L+R=1) 14 Box Jumps (24/20”) 7 Hollow Rocks ...
E2M x 4 rounds per station 1) 8 KB Swings 200m 2) 4 – 8 Strict Pull-Ups or Muscle-Ups 10 OH Lunges 3) Double Unders HSPU Level – D-U / HSPU 1 – 20 / 3 2 – 30 / 6 3 – 40 / 9 4 – 50 / 12 5 –...
A) 0 – 12:00 (cap) “Elizabeth” For time: 21 – 15 – 9 Squat Cleans (62.5/45kg) Ring Dips B) 17:00 – 29:00 Alt EMOM 10 SDHP 10 Push Presses or C) 17:00 – 29:00 EMOM 1 Clean ...
A) 3 rft: 21 Burpee Pull-Ups (6”) 15 Box Jumpovers (24/20”) 9 Deadlifts (145/102.5kg) Scaling: 21 Pull-Ups 15 Box Jumps 9 Deadlifts @70% - 20 minute time cap B) AMRAP in 5 minutes: 10 Plate G2OH (20/15kg) 10 OH Lunges 10 Lateral Plyo Pushups [vc_gallery type="image_grid"...
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