800m Run
50 Pushups
4 Rounds For Time!!
Post times in Comments  |
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50 Thrusters @30kg/20kg
50 Box Jumps
50 Burpees
50 Pull Ups
50 Push Ups
50 V-Ups
50 KB Swings @ 20kg/16kg
50 Walking Lunges
For Time: |
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Heavy Arms, Hard To Move!
12 Turkish get-ups @ 1/4 bodyweight (6 a-side, dont let weight drop)
Sprint 100m with 8/5kg D/B
10 Turkish get-ups @ 1/4 bodyweight (5 a-side)
Sprint 150m with 8/5kg D/B
8 Turkish get-ups @ 1/4 bodyweight (4 a-side)
Sprint 200m with 8/5kg D/B
6 Turkish get-ups @ 1/4 bodyweight (3 a-side)
Sprint 250m with 8/5kg D/B
4 Turkish get-ups @ 1/4 bodyweight (2 a-side)
Sprint 300m with 8/5kg D/B
2 Turkish get-ups @ 1/4 bodyweight (1 a-side)
*Sprint: Increase 50m each round, try and maintain proper running technique, avoid hanging weights to your side!
A Paleo Breakfast, Kindly made from Cravings Cafe!
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Strength Component
Weighted pull ups
4,4,4,4,4
20 Minute AMRAP
"Loss of Sight"
15 squat jumps
10 jumping chins
5 burpees
5 minutes with eyes open
10 minutes with eyes closed
5 minutes with eyes open
** Be safe! |
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Wednesday 30th June - WOD |
5 Rounds FOR TIME:
500m Row *scale to: 40 SDHP with b/b
30 Box Jumps
30 Wallball Shots *scale to: Thrusters with d/b
Body Composition from different training avenues, what do you think is best?! |
10 Rounds for time!
-5 Pullups
-10 Pushups
-15 Situps
-20 Box Jumps
100m Sprint
39g(sugar) 65g 108g
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TABARTA - 16 min non-stop
*20 sec work - 10 sec rest
Kettle Bell SDHP (20kg/16kg) - 4 min
Burpees - 4min
Kettle Bell SDHP (20kg/16kg) - 4 min
Burpees - 4min
*Record lowest round for each exercise and add together for total score! |
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5 1 1/2 bodyweight Deadlifts
10 Burpees
5 rounds for time! |
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