Category Archives: WOD

3x20m Sled Push 135,150 3x20m Sled Pull 90,100,110 16m EMOM60s Double Unders – 5560s Walking Lunges 25KG – 17 meters60s Burpee Broad Jump 17 meters60s Rest

Zercher Reverse Lunges 12-8-6-4 @40,50,55,62KG Weighted Pull Ups 10-8-6-4 @ BW, 5KG, 7KG, 11KG Row 11 Rounds x 500m *60s rest btw roundsAverage 2:03:4/500m

4 x 15m sled push – worked up to 175kg4 x 15m sled pull – worked up to 115kg 16 min EMOM60s row @ 14c60s wall ball @ 1560s box step up @ 1560s rest

Box Squat 3×5 @80KGRomanian Deadlift 3×10 @ 70KG WOD 25 Cal Ski 2R:50 Squat Thrusts70m Mule40m Sled Push + Sled Pull (Alt 10m’s) Buyout:25 Cal Ski Finisher:100 Squat Thrusts100 Russian Twists*Evertime Break, 3 Pull Ups. 6 Breaks total.