LET’S GET PHYSICAL

Buddy WOD
30 minute Every Minute On  the Minte of:

0-10 minutes
odd: athlete nr.1 performs a 2x50 m Sprint and ME Burpees
even: athlete nr.2 performs a 2x50 m sprint and ME Burpees

10-20 minutes
odd: athlete nr.1 performs a 2x25 m Walking Lunges and ME Squats
even: athlete nr.2 performs a 2x25 m Walking Lunges and ME Squats

20-30 minutes
odd: athlete nr.1 performs a 2x12.5 m Hswalk and ME Push-ups
even: athlete nr.2 performs a 2x12.5 m Hswalk and ME Push-ups

LET’S GET PHYSICAL

A. Snatch Complex in Clustersets 3 | 5x1 '20 | 3", of:
1 Drop Snatch
1 Overhead Squat

B. For time:
21-15-9 reps of
Dumbbell Snatches (L+R =1 rep)
Burpees over the Dumbbell

C. HOME APPROVED WOD
for time:
30-27-24-21-18-15-12-9-6-3 reps of Lunges
20-18-16-14-12-10-8-6-4-2 reps of Push-ups
10-9-8-7-6-5-4-3-2-1 reps of V-ups

LET’S GET PHYSICAL

A. Kettlbell Halo's 2 |6L + 6R| '30

B. Kettlebell Windmill 3 | 5L + 5R| '60

C. Seated on 1 knee Kettlebell Presses 3 | 5-8 | 2"

D. Buddy WOD, For time:
50 Synchronised Walking lunges
10 Tyre Flips
50 Synchronised Walking lunges
10 Tyre Flips
50 Synchronised Walking lunges
10 Tyre Flips
50 Synchronised Walking lunges
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E. HOME APPROVED WOD
Bodyweight Split Squat 3 |8L + 8R| '60

Accumulate a 3 minute Handstand (wall) Hold

12 minute EMOM of:
odd minute: 12 Jumping Lunges ( L+R=1, switch legs in air)
even minute: 10 Hand released Push ups

LET’S GET PHYSICAL

A. Power Cleans 3 | 2 | 2"

B. Front Squats 3-5 | 3-5 | 3"

C. For time 21-15-9 reps of:
Double Kettlebell/ Double Dumbbell Front Rack Stepping Lunges (L+R=1)
Double Kettlebell/ Double Dumbbell Devils Press
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*D (HOME-APPROVED WOD)
D1. Bodyweight Good Mornings (hands folded, prison-style behind head) 3 | 15 | 0
D2. Tuck Jumps 3 | 10 | '90

For time 21-15-9 Reps of:
Broad Jumps
Hand Released Push-ups

LET’S GET PHYSICAL

A1. Press 3-5 | 3-5 | 0
A2. Bent over Barbell Row (supinated grip) 3-5 | 5-8 | 3"

B. 5 rounds for time of:
15 Double Kettlebel/ Double Dumbbell Thrusters
10 Strict Pull-ups
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*C. (HOME-APPROVED WOD)
(strict) Handstand Push-ups 3-5 | 3-5 | 2"

5 Rounds for time of:
10 Burpees
10 V-ups
10 Jumping Lunges (L+R=1)

LET’S GET PHYSICAL

A. Muscle up practise

B. 5 rounds for time of:
15 m. Dumbbell Front-Rack Lunges
20 Pull-ups

LET’S GET PHYSICAL

A. Front Rack Staggerd Lunges 3-5 | 8-12 | 2"

B. *21*15*9*
Ring Dips
Burpee Box Jump-overs
Jumping Lunges (L+R=1)
*= 1 Rope Climb

LET’S GET PHYSICAL

A. One leg Box Squat 3-5| 5-8 | 2"

B. 4 Rounds for time, of:
60 Double Unders
30 Alternate Stepping Lunges
15 Devils Presses 22,5/ 15 kg