Metcon (time)

4 Rounds for time:
20 Pistols, alt. legs
20/15 calories row
TC: 9 minutes

Rest 2 minutes

4 Rounds for time:
15 Toes to bar
20/15 calories bike
TC: 9 minutes

Accessory:
100 Squats w/medball in bearhug
100 Jumping lunges
Split anyhow

Back Squat 5-4-3-2
-building up
-rest 2 min or more between

Every 2 min for 5 times
3 deadlifts @82,5-85% of 1rm.

“FIGHT, SANDRA - PARTNER WOD”

4 Rounds
17 Handstand Pushups
8 Squat Cleans (80% of 1RM)
20 Pullups
20 KB Swings (heavy)

Round 1 - for Sandra❤️
Round 2 - for Dennis❤️
Round 3 - for Lydia❤️
Round 4 - for Tan & Kesia❤️❤️

Switching A, B & C ( 2 minutes on 2 off ) x 3 sets 36 Mins

A. 15-25 pull ups + max cal bike erg

B. 20/15 cal row + max burpees over rower

C. 80 double unders (1 min cap) + max wall balls

Max broad jump

"Metcon (reps)

”Lynne”

5 Rounds, AMRAP each round:

Max reps bench press @BW
Max reps strict pull-ups
Rest 3:00 min between rounds.

Retest. Compare results to last time. "

10 Rounds of:

70s AMRAP: calories row
20s rest
70s AMRAP:
20 DU’s
10 Air squats

With a partner 10 rounds for time:
5 Clean and jerks 70/45kgkg
50 Double-unders

For time:

100 Double-unders
25 Toes-to-bars
25 Deadlifts 100/65kg
50 Box jump overs 24/20"