2-4-6-8-10-8-6-4-2
Pike push ups/HSPU
Double KB clean - @2x8/12, Intermediate: @2x12/16 RX: @2x16/20
Double DB devils press - @2x10/15, Intermediate: @2x12,5/17,5 RX: @2x15/20
A variation of pistol squats (bench or band) / Pistol squats
TC: 22
"For Time – Ladder Up, Ladder Down"
This WOD features a pyramid-style rep scheme:
2-4-6-8-10-8-6-4-2, hitting four tough movements in a grindy, full-body format.
Time Cap: 22 minutes
This is a shoulder, leg, and engine test with a relentless pacing demand. Control the middle rounds, and push the back half!
box jump over workout, crossfit bike workout, dumbbell overhead squat workout, for time crossfit wod, pull-up workout, ring row workout, ski erg workout
Buy in: 500 m ski
4 rounds:
10 DB OH squats - @10/15 Intermediate: @12,5/17,5 RX: @15/20
15 Ring rows/pull ups
20 Box jump overs
Buy out: 1000 m bike
chest to bar workout, Deadlift workout, pull-up workout, thruster workout
3 rounds:
21 Deadlift
15 Thrusters
9 Ring rows/Pull ups/Chest to bar
1 min pause
crossfit bike workout, double under workout, for time crossfit wod, jump rope workout, single under workout
For time
10-20-30-40-50
Cal bike
100-80-60-40-20
Single unders/double unders
box jump over workout, Devils press workout, dumbbell crossfit wod, rowing workout
10 rounds
250/200 m Row
4 Devils press
6 Box jump overs
air squat workout, bike erg workout, gymnastics conditioning wod, kettlebell push press workout
5 rounds:
2 Burpee (banded) pull up / Banded bar muscle up/ Bar muscle up
12/15 cal Bike
16 KB Push press
25 Air squats
