Category Archives: WOD

Row Intervals 16 x20s On: 40s Off (Mainly 6 cals. 4 7 cals, last one 8 cals) 21-15-9:Row CalsBurpee Over RowerKB Swing @16KG 6:48

10 min Find High Box Jump – got the black + blue + green box (in south quay) E3MOM 3R:3 Depth Jumps @12-18″8 Pylo Push Ups Chipper for time:60 cal row50 Box Jump overs40 Goblet Squat @16kg30 DB Push Press … Continue reading →

Row Intervals 15 x 20s on : 30s Off. All 6 Cals except 4 rounds 5 Cals E3MOM for 4 Rounds8 Burpee over Bar12 Wall Ball @9KG12 Cal Row

4 Rounds For time: 25 Wall Balls 9kg10 burpee pull ups25KB Swings @16kg25m sandbag lunges @30kg50m Farmers Carry @24kg KBs 37:30 | 146BPM

Row 12R20s on : 40s Off70 calories total 21-15-9 of:Burpee over rowerWall Ball 9kg 6:20 PM:30 min easy bike

4R: 20m Sled Push (100kg) + Goblet Squat 12kg3R: 20m Sled Pull (75kg) + 20m Bear Crawl 5R:8 Jump Squats 20kg6 Push press 12.5KG DBs15cal AirBike3min Rest

6R of:250m ski250m row15m Sled Pull @ 100kg500m Run1 Min Rest 1:04:46 | 144BPM

3R of: 20 goblet squat 16kg100m farm carry 24kg500m ski40 wall ball 6kg10 bbj1k run 56min:41s Supposed to do 4R. But too kow