BODY CROSS
WOD
8’ EMOM x 3 Rounds:
1) Ski
2) KB Swings
3) Pull-Ups
4) Wall Sit + MB Twists
5) Burpee Broad Jumps
6) Hollow Flutter Kicks
7) Box Jump Overs
8) DB Renegade Rows
HYROX
WOD
6:00 Work / 1:00 Rest x 5:
Zone 1: AMRAP: 250m Ski, 16 Jumping Lunges
Zone 2: AMRAP: 80m Farmer’s Carry, 10 KB Deadlifts
Zone 3: AMRAP: 25 Wallballs, 5 Strict Pull-Ups
Zone 4: AMRAP: 250m Row, 10 Burpees Over The Rower
Zone 5: Max m Run
CROSS
STRENGTH
Sumo Deadlift
3 Sets: 5 Reps @70-75%
* Rest 2-3 Min Between Sets
WOD
"TRY IT OUT" - 13’ AMRAP:
2-4-6-8-10-…
Thrusters (43/30 kg)
4-8-12-16-20-…
Cal Row
“The only bad workout is the one that didn't happen."