Monday 18th – 24th

 

Monday 18th – 24th

  June 17, 2018

Monday:

 
800m run
Then:
3 rounds of 
21 kbs 
15  down ups
9 gob squats
 
50/40 cal bike 
 
Then:
3 rounds of 
21 dB gtoh
15 down ups 
9 dB box step overs 22.5/15
 
800m run 
 
Tuesday: 
 
A: 
3 rounds for time:
1k row
20 burpee devil press 
30 wall balls 
27 min cap
 
B: 
30s work 30s rest x5
Bike 
GO HARD AS YOU CAN 
 
Friday: 
 
15m amrap
250m row 
30 Empty barbel thrusters 
15 burpee box jumps 
 
5 min rest 
 
15M amrap
400m run 
50m farmer carry 32/24 
18/12 cal ski
 
 
Saturday:
In teams of 4:
A:
20 mins:
Each individual within the wod must complete as many full rounds as possible as possible of:
18 wall balls 
12 box jumps 
8 down ups
But, at anyone time 1
Athlete must be on the bike and one person must be holding a long arm plank. 
Eg: person one working through rounds 
Person 2 bike 
Person 3 plank 
Person 4 rest 
Your total score as a team
Would be accumulated calories and the total combined rounds 
 
B: in pairs:
3k row divided however but every 2 mins 
6 plate syncro gtoh
WP Facebook Auto Publish Powered By : XYZScripts.com
>