WOD 11-12-2019
20min Amrap of:
50/40cal. Assault Bike/ Bike Erg/ Row
5 Burpee + KettleBell Deadlift
100m 2x Kett. Farmer Carry
1min High plank on the Kettlebells
WOD 10-12-2019
2 Rounds for time of:
25 Pull ups
50 Push ups
75 Air squats
100 Single Jump Rope
WOD 4-12-2019
12min AMRAP of:
3 Weighted Strict Pull ups
6 Push ups on dumbbells 25-15/15-7.5
9 Dumbbells Front squats 25-15/15-7.5
WOD 3-12-2019
Assault Bike:
10x E2MOM of:
0:10 Sprint (ME cal.)
1:50 Rest
WOD 2-12-2019
3 Sets of (3min ON, 3min OFF):
20 C2B Pull Ups/ Pull Ups
20 Goblet squat 16/10
ME (cal.) Row
WOD 30-11-2019
Team of three person – ""CF TOTAL"":
0-8min 1RM Back squat
8-16min 1RM Strict Press
16-24min 1RM Deadlift"
WOD 28-11-2019
For time of:
40/32cal. Assault Bike
20 Russian Kett. Swing 24/16
80 Jump Rope
20 American Kett. Swing 24/16
80 Reverse Jump Rope
20 Russian Kett. Swing 24/16
40/32cal. Row
WOD 27-11-2019
"BARBARA"
5 Rounds for time of:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air squat
3min Rest
WOD 20-11-2019
15min AMRAP of:
500m row
50 Alternating Squat Pistols
10 Squat snatches 60/35
WOD 19-11-2019
For time of (Rx):
50-40-30-20-10 DU
25-20-15-10-5 Thrusters 20/15
For time of (Sc):
150-120-90-60-30 SU
25-20-15-10-5 Thrusters 15/10
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