5R:
20 Wall Ball
15 BBJ -1.5m minumum
10 Thrusters 10kg DBs
1000m run
Did 3 rounds only. KOed
032326
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Category Archives: WOD
021326
End Cycle Workout Day
EMOM 6
1 High Box Jump
E3M 12mins
3 Broad Jump
6 alt lateral Bounding Jumps
10 Explosive Push Ups
For Time:
50cal Row
75 wall ball
50KB Swing
20m Sled Push 100kg?
60 Wall Ball
20m Sled Pull
45 Wall Ball
100m Farmer Carry 24kg kbs
30 Burpee Broad Jump
30 Wall Ball
50 Cal Row
Time: 33:30
021126
WOD at Morph KLGCC
8min x 5 zones
Zone 1
250m Ski
15 Ball Slam @10kg
Zone 2
250m Row
15 KBs Deadlift @24kg
Zone 3
600m Bike
50m Sled Push
Zone 4
10m x 10 Shuttle Run
25 Wall Ball
15 Lunges @20kg
Zone 5
250m Run
15 Burpee Box Overs
150BPM Average
PM:
6KM Easy Run | 6:46/kmg | 120BPM
020626
E6MOM 4R:
60s Bear Crawl
60s Sled Push 100kg
60s Sled Pull 100kg
then:-
10 Tempo Goblet Squat 16kg
8 DB Bent over Row 17.5kg
8 KB Forward Lunge 17.5kg
Accumulate 110cals on airbike
Top of every 2mins
4 Burpee Broad Jump
8 Wall Ball 6kg
020226
EMOM6M
1 High Box Jump
E3M 12Min
3 Broad Jump (Reset every rep)
8 Pylo Push Ups
For Time (24Min Cap)
1000m Row
100 Wall Ball 6kg
80 DB Snatch 12.5kg
60 Box Jump Overs
40 Strict Pull Ups (with Band)
20 Burpees
*Ended on 12 Strict Pull Ups
Straight into
AMRAP 12
10 Cal Row
10 Barbell Push Press 40kg
10 Ring Row
10 American KB Swing 24kg
3R++
013126
5R of:
15m Sled Push 150kg
15m Sled Pull 100Kg
8 Goblet Squat 16kg
10 Push Ups
Every 5 Min 5 Rounds:
3:30 Bike RPE3
10 Dumbbell Deadlift 2×12.5kg
10 Dumbbell Push Press 2×12.5kg
10 Inverted Row
013026
21-15-9 of:
Deadlift @60kg
AirBike Cals
5:28
AMRAP 8 of:
10 Burpee Pull Ups
15 Box Jump Overs
20 Sandbag Lunges 25kg
3R+ 10 +1
012626
EMOM6M – 1 high box jump
Worked up to 30inch + 25Kg plate+ 10kg plate x 2 + 5kg plate
E3MOM 4R:
3 Broad Jump
8 Explosive Push Ups
40Min AMRAP of:
40c Ski
20 KB Sumo DL High Pull @24KG
15 Wall Ball 9kg
10 Burpee Broad Jump – 2m Jumps
20 Sandbag Lunges – 25KG SB
10 Hand Release Push Ups
4R+40+8
Accumulate 50 Plank Foot Taps (each leg)
012426
For time of:
30 Cal Air Bike
15 Thrusters 30KG
20 Cal Air Bike
10 Burpee Box Jump Overs 24″
10 Cal Air Bike
5 Thrusters 50KG
Time: 8min 14s
WOD2
E3MOM 4R:
15 Wall Ball 9kg
12 Box Jump 24″
5 Deadlift 80KG
011726
21-15-9 of
Cal Row
Burpee over Rower
Time: 5:48
E3.5MOM 4R of:
13 cal Bike
10 Wall Ball 9kg
10 Pylo Lunges
3R of:
15 Mountain Climbers
15 Russian Twist 24KG
30s Hollow Hold
60s Rest