WOD – Wed, Sep 20
2023_09_20_Speed Strength
every 90 seconds for 5 rounds
10s All Out Bike
5 No Touch Box Jump Overs
2023_09_20_WOD (6 Rounds for reps)
Team of 2
2 rounds – every station for 2 minutes
Station 1: max cal Ski
Station 2: max m Walking Lunges
Station 3: max cal Row
Station 4: max Wall Balls
Station 5: max m Farmers Carry
Station 6: max m Burpee Broad Jumps
30s rest & time to change stations
Rx:
Kettlebells: 24 | 16 kg
Wall Balls: 9 | 6 kg
| you go, i go style – one work, one rest
| you can split as you want in between the two minutes
| Score = total reps (6 Scores)
| feet do not touch the box on the Box Jumps
| jump over a smaller object like a Medball or Penalty Box
| All Out is All Out
| go directly from the Bike to the Jumps