Archief voor juli 2022

4 rounds for time 400/500-m row50 air squats400-m run

Team 2 WOD For time with a partner 30 clean and jerks 42.5/62.530 muscle-ups30 snatches 42.5/62.5 One partner works while one rests. Partition the reps as needed.

6 rounds for time 50 double-unders25 weighted sit-ups 7.5/10

Amrap 15 5 strict chin-ups10 Dumbbell bench press 15/22.515 Dumbbell deadlifts 15/22.5

HEAVY DAY Front squat For load: 3 sets Every 3:00 1 front squat 3 sets Every 2:00 2 front squats 3 sets Every 1:00 3 front squat

Team 2 WOD 30 toes-to-bars1.5-mile run30 toes-to-bars1.5-mile run30 toes-to-bars One partner works while one rests. Partition the runs and toes-to-bars as needed.

5 rounds for time & reps 400/500-m row1:00 handstand push-ups

For reps 1:00 KB swings 16/24kg1:00 bike calories2:00 KB swings 16/24kg2:00 bike calories3:00 KB swings 16/24kg3:00 bike calories

For time 50 sit-ups40 box jumps 20/24inch30 wall-ball shots 14/20lbs20 burpees-to-target1,000-m run20 burpees-to-target 30 wall-ball shots 14/20lbs40 box jumps 20/24inch50 sit-ups

4 rounds for time 5 squat cleans 47.5/7020 hand-release push-ups80 double-unders