5 floorpress
10 bent over barbell rows
20 atomic situps
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“Filthy fifty”
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge,
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
On time
21 overhead lunges
Run 400 m
15 overhead lunges
Run 400 m
9 overhead lunges
Run 400 m
21-15-9
On time
Walllball shoot
Pull up
Thrusters
Box jump
Kb swing
Death by the minute
Do as many rounds as possible – when you fail, your out
1. minute: 1 burpee – 1 squat
2. minute: 2 burpee – 2 squat
3. and so on……..
I love medicin ball
On time 3 or 5 rounds
10 medicin ball pushup
10 russian twist (each side)
10 Wallballshoot
400 run with medicin ball
TEAM Workout
Dagens WOD var en team WOD. I hold af 3 skulle der laves følgende på tid:
150 burpees…….en der arbejder af gangen.
150 tire strikes…en der arbejder af gangen.
30 tire flips
400 m farmerwalk med 2 x 24 kg kb og 2 x 12 kg kb.
15 prowler runs
løbe 400 m, alle følges ad.
1 rope climb / 3 rope climbs (fra gulv til oprejst)
15 prowler runs
løbe 400 m, alle følges ad.
1 rope climb / 3 rope climbs (fra gulv til oprejst)
On time
Start with
1 round of 800 meter run
Then 7 or 10 rounds of
10 pull up / ring rows
10 ring dibs / dibs
Finish with
1 round of 800 meter run
Annie
50-40-30-20-10 of
Double unders
situps
Freddys revenge
5 rounds of
5 oh (over head) any head
10 burpees
