Category: WOD

3R of:

20 goblet squat 16kg
100m farm carry 24kg
500m ski
40 wall ball 6kg
10 bbj
1k run

56min:41s

Supposed to do 4R. But too kow

5R of:
60s 30% Wall Ball 13
60s 30% Burpee Broad Jump 13m
60s 30% SandBag Lunges 15m
60s 15 Cal Row
2min Rest

5R of 5min Amrap
10 Deadlift @70KG
8 Burpee Broad Jump
6 Manmakers @15kg DBs
4 Strict Pull up

*3min rest between rounds

5 Mins of Row

then:

5R of:
60s Wall Ball – 30% of test | 13
60s Burpee Ball Jump – 30% of test | 13m
60s Wall Ball – 45% of test | 19
60s Burpee Ball Jump – 50% of test | 19m
2min Rest

Every 7 Min for 56Mins Alt. btw A & B

A. 30 Cal Row
15 Burpee
15 Wall Ball

B. 30 Cal Ski
10 Burpee Broad Jump
20m Walking Lunges 20kg

*Go hard then rest

5 Mins of Row

then:

5R of:
60s Wall Ball – 30% of test | 13
60s Burpee Ball Jump – 30% of test | 13m
60s Wall Ball – 45% of test | 19
60s Burpee Ball Jump – 50% of test | 19m (last one 18m)
2min Rest

A. Warm up 9min EMOM
10 Burpees
8 Box Step Ups
6 Jumping Lunges

B. Prep
2R of:
5 Wall Ball
10 Sand Bag Lunges
10 KB Deadlift @24KG
5 Burpee Broad Jump

C. Engine Check
2 Min Burpee Broad Jump – 41m
3min Rest
2 Min Sandbag Lunges – 51m
3min Rest
2 Min Farmers Carry – 160m
3min Rest
2 Min Wall Ball – 42

* Race Weight