Category: WOD

10 Min to find high box Jump of the day

E3MOM for 3R
3 Depth Jump 20inch”
8 Pylo Push Up

E6MOM for 8 Rounds (Alt between A and B)

A.
12 KB Deadlift 32kg
12 Burpee Pull Up
12 Cal AirBike
30 Wall Ball 6kg

B.
10 KB Russian Swing 32KG
12 Push Ups
12 Cal Airbike
15 Wall Ball 9KG

Row Intervals 16 x20s On: 40s Off (Mainly 6 cals. 4 7 cals, last one 8 cals)

21-15-9:
Row Cals
Burpee Over Rower
KB 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 row
50 Box Jump overs
40 Goblet Squat @16kg
30 DB Push Press @17.5kg
150m Sandbag Lunges @30kg
30 DB Push Press @17.5kg
40 Goblet Squat @16kg
50 Box Jump overs
60 cal row

45:38

Row Intervals 15 x 20s on : 30s Off. All 6 Cals except 4 rounds 5 Cals

E3MOM for 4 Rounds
8 Burpee over Bar
12 Wall Ball @9KG
12 Cal Row

4 Rounds For time:

25 Wall Balls 9kg
10 burpee pull ups
25KB Swings @16kg
25m sandbag lunges @30kg
50m Farmers Carry @24kg KBs

37:30 | 146BPM

Row 12R
20s on : 40s Off
70 calories total

21-15-9 of:
Burpee over rower
Wall Ball 9kg

6:20



PM:
30 min easy bike

4R: 20m Sled Push (100kg) + Goblet Squat 12kg
3R: 20m Sled Pull (75kg) + 20m Bear Crawl

5R:
8 Jump Squats 20kg
6 Push press 12.5KG DBs
15cal AirBike
3min Rest

6R of:
250m ski
250m row
15m Sled Pull @ 100kg
500m Run
1 Min Rest

1:04:46 | 144BPM