Tuesday, May 13 2025

Team Row or Bike Races For Time:

(P1) 30/25 Calories – (P2) 30/25 Calories –

(P1) 25/20 Calories – (P2) 25/20 Calories –

(P1) 20/15 Calories – (P2) 20/15 Calories –

(P1) 15/12 Calories – (P2) 15/12 Calories –

*Only one rower/bike per team, one person working at a time* (15min cap)

Team WOD

For Time: (20min cap)

50 Kettlebell Sumo Deadlift High Pull (in unison)

50 Wallball-Sit-ups (partner passing; 25ea)

50 Kettlebell Swings (in unison)

50 Burpee Toes to Bar (alternating; 25ea)

50 Calorie Row/Bike (one partner in high plank, switch in 10 calorie increments)

Kettlebell = 24/16kgs RX+32/24 MRX 20/12kgs

Wallball = 20/14lbs MRX 20/10lbs

Core, Guns & Grip Development

-2×10 Barbell Curls

-2 x 5 Right Arm Turkish Get-ups

-2×10 Dumbbell Curls

-2 x 5 Left Arm Turkish Get-ups

-2×10 Plate Pinch Curls