LET’S GET PHYSICAL

Buddy WOD: you go - I go
In teams of 3 athletes, for 7 rounds of:
1 minute ME cals ski-erg
1 minute ME hand released push ups
1 minute ME US kettlebell swings

rest 2 minutes

LET’S GET PHYSICAL

Buddy WOD, you go - I go

for time, 30 sec on, 30 sec off, of:
100 Burpees
200 air squats
300 sit-ups
200 lunges
100 push-ups

LET’S GET PHYSICAL

Buddy WOD
40 minute AMRAP (8 rounds of 2:30 work, 2:30 rest) of:

20/17 cal row
6 Devils presses 2x 22,5/ 2x15 kg
in the remaining time ME Wallball shots

score total amount of walballshots made.

note: buddy 1 works 2:30 minute then Buddy 2 works the other 2:30 minute.
so both athletes do 4 rounds

LET’S GET PHYSICAL

Buddy WOD

6 rounds of:
400 m run*
10/7 tire flips
ME burpees

Buddy1 starts 400m Run, Buddy2 starts with the tire flips and ME burpees. When buddy 1 comes back
from the run, swap. 1 round is done when both performed the excerises accordingly. Score is nr. of burpees.
* mix the runs; 1 run is your normal forward run, the other run is backwards.

LET’S GET PHYSICAL

Buddy WOD, you go, I go

For time:
Double Karen :) "accumulate a total of 300 Wallball shots"

while parter A kicks of with the shots, partner B starts with 1 round of:
3 wall walks
6 pull-ups
9 box jump overs

every time your partner finished 1 round, immediatly change to the wallballshots

LET’S GET PHYSICAL

A. Bench Press stripping
1st set choose weight you would fail at 4-6 reps
2nd set strip weight 10-15% to reach 8-10 reps
3rd set strip weight 10-15% to reach 10-12 reps
4th set strip weight 10-15% to reach 12-15 reps
5th set strip weight 15-20% to reach 15-20 reps

B. Buddy WOD, 4 rounds of:
1 minute ME cal on ski-erg Buddy 1
1 minute ME cal on ski-erg Buddy 2
1 minute ME cal on echo bike Buddy 1
1 minute ME cal on echo bike Buddy 2
1 minute ME cal on rower Buddy 1
1 minute ME cal on rower Buddy 2

note: 10 sec. rest to change from Buddy 1 to Buddy 2, make sure to reset the computer as well

LET’S GET PHYSICAL

Buddy Saturdays!

you go, I go, for time:
100 Dumbbell Box Step ups 22,5/15 kg
100 alt. Dumbbell Snatches 22,5/15 kg
100 Cal Row
100 alt. Dumbbell Snatches 22,5/15 kg
100 Dumbbell Box Step ups 22,5/15 kg