Set your Smartwod timer or equivalent for 20 x 45 second rounds.
For ten rounds on (45) off (45) either:
Row for max cals
AirDyne for max cals
Cycle for max cals
Skip (dus or singles) for max reps
Rest five minutes and reset timer, then
for ten rounds on (45) off (45) either :
Hang power Clean for max reps
—or—
Air squat for max reps
—or—
Sit-ups for max reps
—or—
Push-ups for max reps
Warm-up wod "The Quick & The Dead" 5 min AMRAP 5 sit-ups 5 push-ups Add one rep each round WOD 5 rounds fir time 250m row 7 Thrusters (♂ 60 kgs ♀ 40 kgs) 250 m Hill Run (alt 40 double unders/60 single
Warm up Warm up for Back Squat 10 - 08 - 06 - 04 - 02 Increase Wt. each set 5 Rounds For Time 500 m Row/400 m Run 20 Back Squat Men 40 - 60 kg Ladies 25 - 40 kg
Not a barbell in sight today. The sun is in the sky so we get outside for stretching and then back indoors for the wod WOD Practice 3 x 7 mins AMRAP’s - 3 mins Rest AMRAP (1) 10 WBS 9/6 kg 10 Sit ups