WOD GYM
Wod 1:JUNGLE WAR
RX: AMRAP 15’
15 Bar Muscle-ups
30 Wall-ball shots (9/6)
15 Synchro Single Dumbbell Hang Clean & Jerk (22.5/15)
30Cal Row
Inter: AMRAP 15’
15 C2B
30 Wall-ball shots (9/6)
15 Synchro Single Dumbbell Hang Clean & Jerk (17.5/12.5)
30Cal Row
Scale: AMRAP 15’
15 Burpee Pull up (15cm)
30 Wall-ball shots (6/4)
15 Synchro Single Dumbbell Hang Clean & Jerk (15/10)
30Cal Row
WOD FORCE
Wod 2: PRIMATE POWER
RX: For Time TC 15’
P1: 24/20 Cal Bike
P2: 63 Double Unders
*Same Time and Switch
-into-
21 Power Snatch (W1)
21 OHS (W1)
P1: 24/20 Cal Bike
P2: 63 Double Unders
*Same Time and Switch
-into-
14 Power Snatch (W2)
14 OHS (W2)
P1: 24/20 Cal Bike
P2: 63 Double Unders
*Same Time and Switch
-into-
7 Power Snatch (W3)
7 OHS (W3)
Weight 1: 40/25
Weight 2: 50/30
Weight 3: 60/35
Inter:
24/20Cal Bike
48 Double Unders
Weight 1: 30/20
Weight 2: 40/25
Weight 3: 50/30
Scale:
20/16Cal Bike
63 Single Unders
Weight 1: 20/15
Weight 2: 30/20
Weight 3: 40/25
WOD Cardio:
WOD 3: KONG’S RACE
For Time TC 25’
600m Run (Together)
1000/800m Row
800m Single kb Carry (Together)
1000/800m Row
600m Run (Together)
RX: 24/16kg
Mixte: 20kg
Inter: 20/12kg
Scale: 16/8kg
Floater:
Wod 4: Monkey Pack
RX: Sandbag Ladder
For Time TC 5’
4 reps 50/35kg
3 Reps 60/40kg
2 Reps 70/45kg
1 Resp 80/50kg
Inter: Sandbag Ladder
For Time TC 5’
4 reps 40/30kg
3 Reps 50/35kg
2 Reps 60/40kg
1 Resp 70/45kg
Scale: Sandbag Ladder
For Time TC 5’
4 reps 30/25kg
3 Reps 40/30kg
2 Reps 50/35kg
1 Resp 60/40kg
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