Team WOD
4 Team mates, 3 Working, 1 Resting
25 min AMRAP 250/200 m Row, 15/10 Thrusters RX 40 kg, 15/10 Toes to Bar.
Endurance WOD
INTERVALS
A. 5X200 m Run Speed Fit. 14 min Cap
B. 5X18/12 Cal Echo Bike 14 min Cap
C. 5X 300/250 M Row 14 min Cap
1 min Strict Rest Between Intervals.
Upper body B
A. 4×10 narrow grip bench press
B. 4×10+10 incline bench press drop set
C. 4ss 10 weighted dips 10 Seated bicep dumbell bicep curls
D. 4ss 10 top down bicep curls max effort Tricep dips
E.30″/45″ L sit hold + 1/1.30 plank
Full body
A1.3 sets of: 8 cal Ski Erg 10/10 Single arm Db clean n press 6 burpees
A2.3 sets of : 8 cal echo bike 10 Goblet Cyclist squat 12/12 Banded single leg Hip thrust
A3.3 sets of: 8 cal Row 8-8 Bulgarian lunges 8 Swings
A4. 3 sets of: 12/ 12 Side hip raise 10 alt V ups 20 toe touches 10’’ hollow hold
