"Havana" Benchmark WOD in pairs

Split as needed
25' AMRAP
150 DU
50 push up
15 power cleans @ 60/40kg

500 Chest swim
500 freestyle
45-60 min
Low heartrate

For time
30x Push-ups
Run 300m
30x Squats
Run 200m
30x Burpees
Run 100m
30x Sit-ups
Run 50m
30x Jumping jacks
PR- 10:48

MMA Push Up – Big 10 Workout
For rounds:

Push up knee to elbow L
Push up knee to elbow R

Push up knee to side L
Push up knee to side R

Push back push up L & R

Push up Lateral L & R

Knee to elbow Twist L & R

• 5-…-5 of:
BB Push Press 5RM

10 burbee

4 RFT
500 m Row
10 Pullups
10 Dumbell snatch
20 KB swing
40 DU

Open 18.2. strategian hakemista.
Halukkaat voivat suorittaa.

3 Rounds for time

21/15 (cal) Row
15 DB Bench presses @ 2 x 32.5/22.5kg (70/55lbs)
9 Hang squat cleans @ 83/61kg (185/135lbs)

Time cap. 15:00

– Rest 10:00 before part B –

For time
50/35 (cal) Row
30 Toes-to-bars
40 Burpee box jump overs, 24/20″
30 Toes-to-bars
Time cap. 12:00

team of 3
100 cal row
100 bjo 60/50
100 dl 83/50
100 wb 9/6
100 ring dips
100 wb
100 dl
100 bjo
100 cal row