WOD PRO

11/11/2023

08/11/2023

AMRAP in 20 minutes
5 Burpees
7 push press
9 sumo Deadlift
11 Box jumps
13 Air squats

06/11/2023

10 Rounds
12 Dumbell Deadlifts
9 Dumbell Hang power cleans
6 Dumbell push press
3 Burpees Over dumbells

06/11/2023

Complete 5 Rounds for time of:
10 Jumping pull-ups
100 Jumping jacks
10 power snatches 35lbs
10 OVH squats 35lbs
50 Air squats
30 Sit ups

06/11/2023

Complete 5 Rounds for time of:
5 Pull ups
100 DU
10 Single -ARM Dumbell hang Split snatches
10 Single -ARM Dumbell hang clean and Split jerks
50 Air squats

02/11/2023

Partener wod
200DU
100 OHS /Hold 45/65 lbs
100 Box jump/wall sit
100 SWING KETTLEBELL/planck
100 Knee to elbow/hold
100 partener wall ball SIT-UPS
200 DU

01/11/2023

Complete
3 Rounds for time
100 Metres Run
50 DU
15 Burpees
80 Jumping jacks
10 up and down
18 walking lunges
30 Sit-ups
10 Box jump Over
13 Swing kettlebell
40 Air squats
10 push jerk
14 Push ups