24 May 2022

RX

Strength/Skill

4 Rounds of

5 Strict Pull UP
10 Deadlift 50/30

4 Rounds of

5 Double dumbbell Devil press
10 Bent over row 30/20

4 Rounds of

5 Clean and Press 30/20
10 Cal row

VO2

Workout

THE CHIPPER – FOR TIME

50 Squats
10 Burpees
40 Situps
10 Burpees
30 Walking lunges
10 Burpees
20 Push ups
10 Burpees
10 Mountain climbers
10 Burpees
20 Pushups
10 Bupees
30 Walking lunges
10 Burpees
40 Situps
10 Burpees
50 Air squats

RedZone

Workout

2 Dumbell WoD

AMRAP 25min

1 Lap Run
10 Dumbell sumo squats
10 Dumbell PushUps
10 Dumbell Renegade Rows
10 Dumbell Devil presses
10 Dumbell Shoulder Press

Metcon

Workout

Part 1
10 shoulder press
20 jumping jacks
10 hand stand in the box (shoulder taps)
20 jumping jacks

Part 2 x 3
15 DB row
200 m row
15 side raises
200 m row
15 forward raises