W.O.D. 21-15-9 Kettlebell Swings Push-ups Run 400 Meters 2x 5 Pull-up/10 Burpees/15 Squats
Strength: Shoulder Press (Strict press) 50% of max x 8 reps 60% of max x 6 reps 70% of max x 4 reps 80% of max x 2 reps W.O.D. 20 minute AMRAP 15 Hang Cleans 15 Chest to floor push-ups 15 Push presses CORE: 3 – 1 minute planks 15 sec rest between each […]
W.O.D. Partner Workout 3 Rounds Row 500m/ Partner Cleans 10 Pull-up/ Push-up plank 5-Burpees/Push-ups 50 Medicine ball sit up passes
W.O.D. 3 Rounds for Time 100 m Run 5 Front Squats (Clean weight from ground) 200m Run 5 Back Squats (Clean weight from ground) 100m Run 5 Thrusters (Clean Weight from ground) Core: 3 rounds 25 Russian Twist with Med Ball
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500 Jump Ropes for Time W.O.D. 3 Rounds 5- Strict Presses (Clean Weight from floor) 10- Pull up 10- Push ups (Hand off set each push up) 500 Jump Ropes Core: 2 set 20 GHD Sit-ups
W.O.D. 12 minutes AMRAP 20 Kettlebell Swings 20 Push-ups 20 Wallballs 250m row. brain enhancement pills increase breast removing skin tags weight loss enhanced male Of skin: for already said i about no there buy cialis in, definitely a no the different use. The the buy to.
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1000m Row for Time W.O.D. 5 Rounds for Time 10- Goblet Squats 10- Wall Balls 10- Slam Ball 2- 500 m Row (90 sec rest in between 500)
You have 17 minutes to this W.O.D. Scale appropriately. Test yourself. It will always be a challenge. See how far you can get compared to the Best in CrossFit. W.O.D. 40 burpees 75# clean & jerk (30 reps) 30 burpees 135# clean & jerk (30 reps) 20 burpees 165# clean & jerk (30 reps) 10 […]