Categoria: Wods

5 Rounds For Total Reps:

:45 Assault Bike Calories

Rest :30

:45 Kettlebell Russian Swings 53/35

Rest :30

:45 Kettlebell Goblet Reverse Lunges 

Rest :30

:45 Ball Slams 30/20

Rest :30

• RX+ Kettlebell Swings + Lunges 70/44, Ball Slams 40/30

L-2 Accessory:

4 Sets

75 Double Unders

10 Dips

7 Rounds Each For Time:

Every 3:00:

15 Box Jump Overs 60/50cm

12 Thrusters 34/24

9 Burpee

Accessory:

3 Rounds

:30 Heel Elevated Glute Bridge Hold 50cm

Rest :15

:30 Side Plank Right

Rest :15

:30 Side Plank Left

Rest :15

L-2 Accessory:

4 Sets

10 Barbell Bicep Curls

20 Banded Press Downs

5 Rounds For Time:

12 Front Rack Reverse Lunges 44/30

9 Hang Power Cleans

6 Push-ups

Accessory:

Every 2 minutes for 10 minutes (5 Rounds):

90 singles

15/12 Calorie Row

For Time:

10-9-8-7-6-5-4-3-2-1:

Deadlift 102/70

Pull-Ups

After Each Round:

250/200m Row + 15 Ab Mat Sit-Ups

Accessory:

3 Rounds:

:30 Weighted Sit-Ups

Rest :15

:30 Dual Dumbbell RDL (2020 Tempo)

Rest :15

:30 Empty Barbell Paused Bent Over Row Hold (underhand grip)

Rest :15

L2 Accessory:

4 Sets

10 Hang Cleans 62/44

5 Strict Pull-Ups

Strength

Back Squat

3-3-3-3-3

Then AMRAP 12

20 Push Press 34/24

30 Air Squats

AMRAP 20

5 Rounds

20/15 Cal Row

20 GHD’s

In remaining time

10 bench press 70/58

10 Pull Ups

Strength

Back Squat

3-3-3-3-3 9INCREASING LOAD)

THEN

Nancy (A kind of..):

5 rounds: 500m rOW
15 Overhead Squats 44/30
15 bar-facing burpees

Strength

Deadlift

3-3-3-3-3 (increasing load)

Then

“Friendly Fran”

3 rounds

21 Thrusters 52/38

21 Chest to bar Pull Ups