WOD
“Not Here to Make Friends”
AMRAP 15
10 Box Jump Overs
15/12 Calorie Bike
20 Meter Walking Lunge
Height: 24/20
AMRAP 15
10 Box Step Overs
12/9 Calorie Bike
20 Meter Walking Lunge
Height: 24/20
AMRAP 15
10 Box Step Ups
9/6 Calorie Bike
20 Squats
Height: 20″
WOD GUIDANCE & GOALS
Legs on legs on legs! Box jump or step overs will take around :30-:45, the 15/12 calorie bike will take around one minutes, and the twenty meter walking lunge :45-:60. Remember to OVERJUMP your first box jump over after the lunges!! Try to keep the same moderately-uncomfortable pace for all fifteen minutes. Target 4-5 rounds.
Post Rounds to Comments.
HOME WOD
AMRAP 15
10 Box Jump Overs
200 Meter Run
20 Meter Walking Lunge
ENDURANCE
45 min ruck/hike w/weight
4+12 MAX
6+10 MCx
15:06 5 rounds 6/14/20m. Glad I showed up.
5 rounds – 10 cal bike, everything else mcx
5+25 mcx
6+10 MVx w/ lunges
5+10 MC ( step overs)
5+20 MC (24″ Step Overs”)
6+12 mcx
6 mcx
5+21 mcx
6+10 MC w/ step overs
5+19
20# db step overs, 9 cals
4+12 2×20# db step overs + lunges