A) 0 - 15:00 For time: 42-30-18 Calories Lunges - optional: 1. Overhead/Weighted Lunges 2. Until 15:00 max effort Wall Balls B) 20:00 - 35:00 REMOM 20 RKBS 20 Situps 10 - 20 Alt Bicep Curls ...
A) Press 6-6-5-5-4-4-3-3-2-2-1-1 __________________ then B) EMOM x 10 5 Strict Dips 5 Power Cleans Or C) AMRAP in 10 minutes: 30 Alt DB Snatches (20/15kg) 60 Double Unders ...
A) "Falkel" AMRAP in 25 minutes: 8 HSPU 8 Box Jumps (30/24") 1 Rope Climb or B) AMRAP in 25 minutes: 15 Box Jump/Step Downs (24/20") 12 S2OH (40/25kg) 9 Toes-to-Bar - option to add 100m run or 10 Burpees between rounds [vc_gallery type="image_grid"...
@ 0:00 E4M x 3 10 Pull-Ups (^ Bar Muscle-Ups) 10-8-6 Power Snatches (40-50-60%) (^ 50-60-70%) @ 15:00 E4M x 3 200m Run (^400m) 10-8-6 Front Rack Lunges (40-50-60% of Front Squat) + optional extras each round - e.g. 20 - 50 Double Unders 10 Pushups 10 Wall Balls [vc_row css_animation="" row_type="row"...
A) ML Open 21.1 For time: 20 Clean and Jerks (60/45kg) 1000m Row 15 Clean and Jerks 750m Row 10 Clean and Jerks 500m Row - 20 minute time cap B) Hang Clean 5 - 4 - 3 - 2 - 3 - 4 - 5 [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...
A) 3 rft: 27 KB Swings (24/16kg) 21 Pushups 15 Goblet Squats (24/16kg) 9 Hollow Rocks 200m Run B) Bench Press 8-8-8-8-8 ...
1. EMOM x 7 rounds for each couplet A) 3 - 5 Strict Pull-Ups 10 – 40 Double Unders B) 3 - 5 Strict Dips 6 - 8 Wall Balls (9/6kg) C) 20 Sec HS Hold 20 Flutter Kicks (L+R =2) 10 Bicycles (L+R = 2) Or 2) AMRAP in 21 minutes: 8...
A) Power Snatch - 10 minutes to build to a heavy triple B) 10 rft: 3 Power Snatches (52.5/35kg) 3 Bar-facing Burpees 3 Power Clean and Jerks (52.5/35kg) 3 Bar-facing Burpees (CF Mayhem wod) ...
A) Deadlift 6-6-5-5-4-4-3-3-2-2-1-1 B) AMRAP in 9 minutes: 3 Renegade Rows (2 x 15/10kg) 6 Toes-to-Bar 9 Box Jumps (24/20”) ...
Public Holiday 6.40 am 8.00 am 4 x 5 minute AMRAPs A) and C) 40 Double Unders 8 Box Stepups (20/15kg) 8 Presses (20/15kg. 4L, 4R) B) and D) 8 Calories 8 Pull-Ups 8 Kick Sits (L+R = 2) - rest 3 minutes between intervals [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...
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