WOD
“Worst Days”
5 x AMRAP 3
18/14 Calorie Bike
12 Kettlebell Lunges
Max Box Jumps
Rest 1 Minute
Weight: 70/53
Height: 24
5 x AMRAP 3
15/12 Calorie Bike
12 Kettlebell Lunges
Max Box Jumps
Rest 1 Minute
Weight: 53/35
Height: 24/20
5 x AMRAP 3
12/9 Calorie Bike
12 Kettlebell Lunges
Max Step Ups
Rest 1 Minute
Weight: 35/26
Height: 24/20
WOD GUIDANCE & GOALS
Complete bike calories in :60-:90, take one breath and pick up your kettlebell in the rack position for 12 straight lunges (:30-:40). In the remaining time (about :60) do as many box jumps as possible. Target 15-20 jumps per round, and record total jumps for your score
Post Rounds to Comments. Compare Scores HERE.
HOME WOD
5 x AMRAP 3
300 Meter Run
12 Lunges
Max Box Jumps
Rest 1 Minute
ENDURANCE
4 mile time trial
120 step up/26#/12 cal rd 1, 14 cal rd2-5
64 20” BJs, 15 cal, 35#
115 max
77 (12 cal, 35# lunges, 24” jumps)
15, 16, 17, 18, 19
10 calories, 35# lunges, 20” step ups
123 (18 Cal Bike, Unweighted Lunges, 24″ Step Ups)
88 (70# / 24” step ups)
90 – 12 cals, 44# lunges, 25# db step-ups
91 MCx version w/ 35#
103 MAx w/Step ups
97-23,17,17,20,20 MCx
119 (18 cal/53#)
90 12 cals, 35# gob squats, 35# step ups
90- 35#/ 20” jumps
147 (18 cal, air lunge, 24” step)
— 37/28/28/28/26
101
18 cal/53#
65 – 44# round 1- started 24” until #5 and smashed shins, hard stop! Round 2-5 @ 20”.
98 (20,20,20,18,20) mcx
115 MC w/35#