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Team WOD fridays

Partner Workouts
Rest 1:1 workouts

A tough 2 AMRAP's to try and push yourself to get onto the last movement and get as many reps or calories as you can.

Reminders:
  • Make sure you break up the reps up on the thrusters each arm.
  • Try and keep a good pace on the burpees and get your breathing back on the runs.
  • Push hard on the rower if you get to it.
  • Break up the burpee muscle up or chest to bar to small sets.
  • Big sets on the deadlift and push on the box jump overs.
  • Get through the second set of deadlifts and burpee muscle up as fast as possible.
  • Push hard and empty the tank on the clean + jerk.
Exercise Guide

AMRAP 16

50 single arm thrusters @22.5/15kg

50 Ab mat sit ups

1,2,3,4,5 - shuttles runs 25ft there an back = 1 rep

5,10,15,20,25 - burpees

Max cal row with time remaining ( break up into 10 cal row 20 sec handstand hold each time)

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5 min rest before part 2

AMRAP 16

10 burpee bar muscle up / burpee chest to bar

20 deadlifts @60/40kg

30 box jump overs @24/20"

20 deadlifts

10 burpee bar muscle up / chest to bar

Max clean + jerk with time remaining with same barbell
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