20.09.2023
20min AMRAP
Bike for 50kcal / 40kcal
35x Box Jumps
20x Burpees
20min AMRAP
Bike for 50kcal / 40kcal
35x Box Jumps
20x Burpees
AMRAP 12min
12x Deadlifts with 70kg / 47kg
12x Bar Facing Burpees
13min AMRAP
Handstand Walk /3 Wall Walks
10x Hang Snatches with 40kg / 30kg
75x Double Unders
12min AMRAP
10x Ring Dips /Push up
10x Chest to Bar Pull-Ups /Ring Row
20min AMRAP
10x Devils Press Double Dumbell/ 7
20x Toes to Bar/ 12
100x Double Unders /50/200 SU
Strength 1RM Deadlift
15minDeadlifts
find your 1RM in 15min
WOD
9min AMRAP
3x Deadlifts @ 60%
3x Box Jumps for 76cm / 61cm
@3reps after each round
21min AMRAP
10x Thrusters
15x Pull-Ups
50x Double Unders
12min AMRAP
3x Pull-Ups
2x Chest to Bar Pull-Ups
1x Muscle-Ups
Shuttle Run 6x8m
12min AMRAP
10x Thrusters
10x Pull-Ups
13min AMRAP
10x Shoulder to Overhead
10x Chest to Bar Pull-Ups