Masha’s AOTM WOD! A] In pairs Max in 5 mins Squat cleans Pairs choose weight score is total tonnage B] For time 50 KB swings 32/24kg 100 Pull ups 50 KB swings 32/24kg 100 push ups 50 KB swings 32/24kg 100 toes to bar *20 mins Well, July has certainly crept up on us pretty fast! Wasn’t it only yesterday […]
CONTINUE READINGBack Squat 5-5-5-5-5-5 *15 mins For time: 21 Deadlifts, 100/70kg 50 Double Unders 18 Deadlifts, 100/70kg 50 Double Unders 15 Deadlifts, 100/70kg 50 Double Unders 12 Deadlifts, 100/70kg 50 Double Unders *20 mins
CONTINUE READINGA] Push Press 3-3-3-3-3-3 *15 min B] For time: 6 HSPU 50 Wall Balls, 9/7kg 6 HSPU 40 Wall Balls, 9/7kg 6 HSPU 30 Wall Balls, 9/7kg 6 HSPU 20 Wall Balls, 9/7kg 6 HSPU 10 Wall Balls, 9/7kg *20 mins
CONTINUE READINGA] Front Squat 5-5-5-5-5-5 *15 mins B] For time: 400m Run 40 Pull ups 40 Burpee (Bar Facing) 40 Hang Power Cleans, 60/40 kg *15 mins
CONTINUE READINGA] Bench Press 5-5-5-5-5-5 Superset with Max tri push ups *20 mins B] 15-12-9-6 reps, for time of: Power Clean, 70/50 kg Back Squat, 70/50 kg *15 mins
CONTINUE READINGEMOMx 10 Max Strict pull ups – weighted B] 5 rounds 25 box jumps 20 wall balls 9/7kgs 25 sit ups *straight into a Cash out 1km run *20 min
CONTINUE READINGA] Strict Press 5-5-5-5-5 *15 mins B] 5 rounds for time of: 200 m run 20 Push-up (hand release) 20 Wall Balls, 9/7 kg Rest 1 min *20 mins
CONTINUE READINGA] Snatch Balance 1-1-1-1-1-1 *15 mins B] EMOMx 20 Odd: 5 ground to overhead 60/40kgs Even: 15 Box jumps 24/20 *15 mins
CONTINUE READINGA] Back squat 2-2-2-2-2-2 *15 mins B] For time: 75 Double Unders 25 Kettlebell Thrusters, 24/16 kg 10 Pull ups 50 Double Unders 25 Kettlebell thrusters 24/16kgs 10 Pull ups 25 Double Unders 25 Kettlebell Thrusters 24/16kg 10 Pull ups *20 mins
CONTINUE READINGA) Push Press 3-3-3-3-3-3-3 *15 mins B) 5 rounds for time of: 9 Deadlifts, 60/40kg 6 Hang Power Cleans, 60/40 kg 3 Front Squats, 60/40 kg *15 mins
CONTINUE READING