LET’S GET PHYSICAL

Buddy WOD
32 minute AMRAP of:
15 Calorie Row
12 Deadlift 60/40 kg
9 Hang Power Clean 60/40 kg
6 Shoulder to Overhead
3 Bar Muscle Ups/ 5 Pull Ups

note: 1 partner to complete 1 full round and then swap

LET’S GET PHYSICAL

A1. Dumbbell Bench Press 5 | 8 | 0"
A2. Barbell Bent Over Rows 5 | 10 | 0"
A3. Strict Pull Up 5 | Max Effort | 2"

B. 16 minutes Fight Gone Bad Style 1 minute on 15 seconds off, of:
1st minute: Double Kettlebell Front Rack Carry
2nd minute: Ski Erg Calories
3rd minute: Sled Drag
4th minute: Echo Bike Calories

LET’S GET PHYSICAL

A. Front Squat
5 | 3 | 3"

B. 3 Rounds of 3 minutes on/3 minutes off, of:
20 m Double Kettlebell Front Rack Walking Lunge
12 Burpee Box Jump Overs 24/20"
then in remaining time Max Effort Ski Erg Calories

LET’S GET PHYSICAL

4 x 6 minute AMRAP's of:
AMRAP 1
8 Double Dumbbell Box Step Ups 22.5/15 kg
10/8 Calorie Ski Erg

AMRAP 2
8 Toes to Ring
10/8 Calorie Echo Bike

AMRAP 3
Burpees to target
10/8 Calorie Ski Erg

AMRAP 4
4 x 10m Double Kettlebell Front Rack Carry
10/8 Calorie Row

note: 3 minutes rest between AMRAP's

LET’S GET PHYSICAL

A1. Benchpress 5 | 7 | 0"
A2. Double Dumbbell Bent Over Row 5 | 10 | 0"
A3. Double Dumbbell Hammer Curl 5 | 10 | 3"

B. 16 minutes Fight Gone Bad Style 1 minute on 15 seconds off, of:
1st minute: Echo Bike Calories
2nd minute: 10m Double Kettlebell Front Rack Carry
3rd minute: Sled Drag (Medium Weight)
4th minute: Alternating Leg V Sit Up

LET’S GET PHYSICAL

A. Front Squat 4 | 6 | 3"
Note: 89% of previous 4 rep max

B. 14 minute AMRAP of:
15 Kettlebell Swings 32/24 kg
10 Wall Ball 20/14 plds
15 Box Jumps 24/20 "
10 Wall Ball 20/14 plds

LET’S GET PHYSICAL

4 x 6 minute AMRAP's of:
AMRAP 1
8 Double Dumbbell Box Step Over 22.5/15 kg
16/13 Calories on Ski Erg

AMRAP 2
8 Handstand Push Ups
16/13 Calories on Echo Bike

AMRAP 3
8 Burpees To Target
16/13 Calories on Ski Erg

AMRAP 4
4 x 10m Double Kettlebell Front Rack Carry
16/13 Calories on Rower
note: 3 minutes rest between AMRAP's

LET’S GET PHYSICAL

A1. Benchpress 5 | 7 | 0"
A2. Half Kneeling DB Press (L) 5 | 10 | 0"
A3. Half Kneeling DB Press (R) 5 | 10 | 0"
A4. Double Dumbbell Bent Over Row 5 | 10 | 3"

B. 16 minutes Fight Gone Bad Style 1 minute on 15 seconds off, of:
1st minute: Echo Bike Calories
2nd minute: Sled Drag (Medium Weight)
3rd minute: 10m Shuttle Sprint
4th minute: Kettlebell Alternating Reverse Stepping Lunge

LET’S GET PHYSICAL

A. Front Squat
4 | 8 | 3"
note: 83% of previous 4 rep max

B. 16 minute Fight Gone Bad Style of:
1st minute: Ski Erg Calories
2nd minute: 5 m Handstand Walk/Wall Walk
3rd minute: 10m Double Kettlebell Front Rack Walking Lunge
4th Minute: Rest
note: work in groups of 4 pax

LET’S GET PHYSICAL

Buddy WOD

34 minute AMRAP of:
4000/3500 m Row Buy in,
then in remaining time perform an AMRAP of:
20 Burpee Box Jump Overs 24/20"
30 Knees to Elbow/Hanging Knee Raises
40 Double Dumbbell Shoulder to Overhead
50 Kettlebell Swings 24/16 kg