Push Press Wave

3x 5-4-3

.

1: 3-5 reps in tank

2: 2-3 reps in tank

3: 1-2 reps in tank

90s rest between the sets, 2min rest between the rounds

Wod
3 Rounds
400m Run
15 Kb Swing 32/24kg

4x
3min ON/1min OFF
5 Burpees
10 Sit-ups
10/leg Mountain Climbers

Run 1000m
Walk 2 Mins

Repeat 5-6 times
Effort 8/10
ideal surface: flat road

Maintain a 10km pace, walking try to reduce your HR as much as possible.

Post your average 1km times.

3 rounds

10 frog up and downs
30 plank twists
10 frog up and downs
10 single legged mountain climbers / side
10 frog up and downs
10 diagonal V-ups / side

Time cap 10 min

OHS

5-3-1-1-3-5

3 Min AMRAP:
3 Burpees
6 Jumping lunges
9 Squats Rest 1 minute

x 5 Rounds

AMRAP 12
8 Pullups
10 Handstand Pushups
12 Pistols

3 @75%
2 @78%
1 @81%
3 @78%
2 @81%
1 @84%
3 @81%
2 @84%
1 @87%

Rest 2-3min btw sets.


52min EMOM

Diamonds: V-up/tuck up

Clubs: burpee

Spades: jumping squat

Hearts: push up


This is a 52min workout.
Flip a card from the deck on the minute and do the number of reps as needed.
Rest the remaining time.
Jacks = 11, Queens = 12, Kings = 13, Aces = 14.