Archief voor maart 2023

Amrap 30 800-m run40 walking lunges20 med ball sit-ups 14/20lbs100-m dumbbell farmers carry 12.5/15kg Use two dumbbells for the carry

For time 21-18-15-12-9 Jumps-to-target 25cmGoodmornings 20/30Ring rows to parallel

3 rounds for time 37/50 calorie row25 bench presses 42.5/62.5

EMOM 16 Min. 1 | 10/15 cal assault bikeMin. 2 | 3 clean and jerks Choose a moderate to heavy load and increase weight as needed for the clean and jerks

2 sets Amrap 3 100-m run10 pull-ups Amrap 3 Freestanding handstand hold Rest 2:00 between sets

TEAM WOD 5 rounds for time with a partner 20 front squats 35/52.5kg30 kettlebell swings 24/32kg40 partner medicine-ball sit-ups 14/20lbs Split the squats and swings as needed; one partner works at a timeAlternate reps on the sit-ups

3 rounds for time 30 alternating dumbbell snatches 15/22.525 ring push-ups100 double-unders

5 rounds for time 200-m run15 wall-ball shots 14/20lbs10 toes-to-bars

HEAVY DAY Deadlift Find a 1 rep max

For time 30 box jump-overs 20/24inch20 shoulder-to-overheads 42.5/62.5kg10 rope climbs Must clear the box