Blogs

4 Rounds For Time:
14 Deadlifts
7 Pull Ups

AMRAP in 20 Minutes:
50 Box Jumps
50 Jumping Pull Ups
50 KB Swings
50 Lunges
50 Knees 2 Elbows
50 Hip Extensions
50 Push Press
50 Wall Balls
50 Burpees
50 Double Unders

Team series WOD 1

Partners for time:

100 double unders each

75 calorie row total

50 Dumbell step ups total

-Clean 7×1

-5 Rounds for Time:

3 Power Cleans

9 Box Jumps

“Nicole”

Amrap in 20 Min:

Run 400m

Max Pull Ups

Bench Press makes its debut

Work up to a 5 rep max bench press

WOD- 3 Rounds For Time:

40 Double Unders

20 Jumping Lunges

WOD- 20 Rep

Sumo Deadlift

WOD- 4 Rounds For Time:

1 Fire Hose Pull

8 Burpees

12 Push Press

WOD – 4 rounds Each effort For Time:

Row 500m

Rest 3 Minutes

I did this workout in manchester as a fun partner workout. Hope you can find a partner as well tomorrow. Rope Climbs Saturday as well.

5 Rounds For Time:

10 Pull ups

100ft Sled Push

or Partner workout

5 rounds each for time:

10 Pull Ups

100 ft sled push

*One partner completes round then switch