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

A. 10 EMOM 1 rope climb

B. 15 minute of Handstand walk

C. Tabata special
1) reverse tabata L-sit hold, (8 rounds of 10 sec work, 20 sec rest)
2) Tabata squats (normal tabata, so 8 rounds of 20 sec work, 10 sec rest)
3) Tabata push-ups
4) Tabata lunges

LET’S GET PHYSICAL

A. Clean complex of: 
1 High Hang Clean
1 Hang Clean
1 Squat Clean

B. 6 rounds for time of:
5 hang power cleans
10 weighted lunges

then 4 minutes of Handstand Walk

LET’S GET PHYSICAL

A. Dumbbell Turkish get-ups 3 | 4L+4R | '90

B. For time:
buy in: 20/18 Cal Ski erg

25 m. Left-arm Dumbbell overhead walking lunges
25 Left arm Dumbbell Devils presses
25 m. Left-arm Dumbbell overhead walking lunges

25 Burpees over the Dumbbell

25 m. Right-arm Dumbbell overhead walking lunges
25 Right-arm Dumbbell Devils presses
25 m. Right-arm Dumbbell overhead walking lunges

buy out: 100 Double unders

LET’S GET PHYSICAL

A. Front rack lunges 3-5 | 5-8| 3"

B. For time:
100 double-unders
21 front squats 50/35 kg
21 push presses 50/35 kg
100 double-unders
15 front squats
15 push presses
100 double-unders
9 front squats
9 push presses

LET’S GET PHYSICAL

A. Front rack lunges 3-5 | 8 | '3

B. complete as many rounds as possible in 12 minutes of:
10 right-arm dumbbell overhead squats
5 bar muscle-ups
10 left-arm dumbbell overhead squats
15 toes-to-bars

LET’S GET PHYSICAL

A. Strict Press 3 | 5-8 | 2"

B. 20 minute amrap of:
5 Wall Walks
10 Hollow Rocks
15 Burpees
20 Lunges
25 Air Squats

LET’S GET PHYSICAL

A. Split Squat 2 | 8L + 8R | '90

B. For time *21*15*9* reps of:
21 Kettlebell Snatches Left arm 24/16 kg
21 Overhead Kettlebell Walking Lunges Left arm
21 Kettlebell Snatches Right arm
21 Overhead Kettlebell Walking Lunges Right arm
etc.
* = 1 Rope Climb Ascent 7-5 m.

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The OPEN is here!
We'll be kicking of with the Open WOD 22.1 at 18:30 h! 
make sure you registered and reserved a spot. Good luck to all athletes out there, participating! 

LET’S GET PHYSICAL

A. 12 minutes of Handstand Walk

B. 12 minute EMOM of:
odd minute: 10-15 Toes to bar
even minute: 10 Burpees

C. 12 minute AMRAP of:
10 db front rack squats
15 cal row
10 db front rack lunges
15 cal ski erg

LET’S GET PHYSICAL

A. 10 minutes of Handstand Walk practise

B. 8 minute EMOM of:
odd minute: 10-15 Toes to bar
even minute: 10 Burpees

C. 4 rounds of:
30 Dumbbell Overhead Lunges 22,5/15 kg
15 cal on Ski-erg