Workout:
5 Rounds - Waterfall - Teams of 3
20/16 Cal Echo Bike
15 Toes to Bar
10 Deadlifts
I want to sweat:
14/11 Cal Echo Bike
10 Knee Raises
10 Deadlifts 70/47.5kg
I want to perform:
17/13 Cal Echo Bike
12 Knees to Elbow
10 Deadlifts 115kg/75kg
I want to compete:
20/16 Cal Echo Bike
15 Toes to Bar
10 Deadlifts 140/87.5kg
Accessory
2-3 Sets
15 Banded Face Pulls
20 Single Leg Alternating V-Ups
5 Rounds
400m Run
30 Push Ups
20/16 Cal Row
I want to Sweat:
5 Rounds
400m Run
20 Box Push Ups
15/12 Cal Row
I want to perform:
5 Rounds
400m Run
20 Push Ups
20/16 Cal Row
I want to compete:
5 Rounds
400m Run
30 Push Ups
20/16 Cal Row
Every 4:00 - 7 Sets
15 Front Squats
12 Burpees over the Bar
9 Pullups
I want to sweat:
12 Front Squats 20kg/15kg
9 Burpees over the Bar
6 Ring Rows
I want to perform:
15 Front Squats 42kg/30kg
12 Burpees over the Bar
9 Pullups
I want to compete:
15 Front Squats 60kg/40kg
12 Burpees over the Bar
9 Chest to Bar Pullups
OLY-Class
TBA
Team Wod Thursday
In Teams of 2 - Alternate full Rounds
6 Rounds each
15 Box Jump Overs
12 Kettlebell Goblet Lunges
9 Kettlebell Push Press pro Arm
I want to sweat:
6 Rounds each
10 Box Jump Overs 20"
10 Kettlebell Goblet Lunges 16kg/8kg
6 Kettlebell Push Press pro Arm
I want to perform:
6 Rounds each
15 Box Jump Overs 24"/20
12 Kettlebell Goblet Lunges 20kg/12kg
6 Kettlebell Push Press pro Arm 20kg/12kg
I want to compete:
In Teams of 2 - Alternate full Rounds
6 Rounds each
15 Box Jump Overs 24"/20"
12 Kettlebell Goblet Lunges 24kg/16kg
9 Kettlebell Push Press pro Arm 24kg/16kg
6 Rounds for Time
480m Row
24 Abmat Situps
12 Burpees over Rower
I want to sweat:
6 Rounds for Time
360m Row
16 Abmat Situps
8 Burpees over Rower
I want to perform:
6 Rounds for Time
420m Row
20 Abmat Situps
10 Burpees over Rower
I want to compete:
6 Rounds for Time
480m Row
24 Abmat Situps
12 Burpees over Rower
For Time:
10-8-6-4-2-4-6-8-10
Strict Pullups
Push Press
I want to sweat:
Ring rows
Push Presses: 10x27.5kg - 8x35kg - 6x40kg - 4x47.5kg - 2x55kg - 4x47.5kg - 6x40kg - 8x35kg - 10x27.5kg
Push Presses: 10x15kg - 8x20kg - 6x25kg - 4x30kg - 2x35kg - 4x30kg - 6x25kg - 8x20kg - 10x15kg
I want to perform:
Pullups: 5-4-3-2-1-2-3-4-5
Push Presses: 10x40kg - 8x50kg - 6x60kg - 4x70kg - 2x80kg - 4x70kg - 6x60kg - 8x50kg - 10x40kg
Push Presses: 10x27.5kg - 8x35kg - 6x40kg - 4x47.5kg - 2x55kg - 4x47.5kg - 6x40kg - 8x35kg - 10x27.5kg
I want to compete:
Push Presses: 10x60kg - 8x70kg - 6x80kg - 4x90kg - 2x100kg - 4x90kg - 6x80kg - 8x70kg - 10x60kg
Push Presses: 10x40kg - 8x47.5kg - 6x55kg - 4x62.5kg - 2x70kg - 4x62.5kg - 6x55kg - 8x47.5kg - 10x40kg