“Bam Bam”
Teams of 3
AMRAP 25:
10/7 Calorie Assault Bike
10 Wallballs (20/14)
10 Shuttle Runs (10 Meters)
Archive for the ‘WOD’ Category
Strength:
Thrusters
Build to a heavy 3
-Then-
“Child’s Play”
3 Rounds:
10 Thrusters (115/85)
20 Deadlifts (115/85)
50 Double Unders
“Point Break”
AMRAP 15:
5 Strict Pull-ups
10 Single Dumbbell Hang Clean and Jerks (50/35)
15 AbMat Sit-ups
“Sweat Buckets”
For Time:
50-40-30-20-10: Calorie Row
10-20-30-40-50: Calorie Bike
“Mind Control”
AMRAP 20:
7 Toes to Bar
7 Front Squats (135/95)
200 Meter Run
“Fortitude”
On the Minute x 20:
Minute 1: 15/12 Calorie Row
Minute 2: 15 Burpees
“Wow Air”
3 Rounds:
50 Air Squats
400 Meter Run
30/24 Calorie Row
200 Meter Wreck Bag Run (50/35)
Strength:
Deadlift
Build to a heavy 5
“Detention”
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders
“Rugrats”
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50’s/35’s)
15/12 Calorie Assault Bike
“Watered Down”
5 Rounds:
1000-800-600-400-200 Meter Row
100 Meter Farmers Carry (70’s/50’s)
100′ Walking Lunge
