TERESA’S BIRTHDAY WOD

T44

44min AMRAP - In Pairs
44x Sumo Deadlift High Pull
44x Squats
44x KB Snatch
44x Wall Ball
44x Hang P.Cleans
44x Sit Ups
44x Pull Ups
400x Skips

*Every 10mins run 400m

STRENGTH

Handstand Walk Practice

WORKOUT

Diane
21,15,9
Deadlift
Handstand Push Up

then

3x650/500m Air Bike

STRENGTH

Clean
5x3

WORKOUT

3x Rounds for Quality
20x Bulgarian Lunges
3x Broad Jump
10x GHD Sit Ups
2x12 Side Planks Lifts

STRENGTH

Turkish Get Ups
5x1

WORKOUT

Run 800m
20x Push Ups
30x Ring Rows
60x KB Swings 16kgs
30x Ring Rows
20x Push Ups
Run 800m

WORKOUT

16mins to complete
18x Power Snatch 45/35kgs
12x Burpee Box Jump
6x Toes to Bar
12x Overhead Squat
12x Burpee Box Jump
6x Toes to Bar
6x Snatch
12x Burpee Box Jump
6x Toes to Bar
Max Rep
Bar Muscle Up in remaining time

STRENGTH

Snatch
10x1

WORKOUT

In Pairs
50x Syncrosized DB Hang C&J
20cal Bike (Shared)
40x Sync DB Snatch
20cal Bike
30x Sync DB Hang Snatch
20cal Bike
20x Sync DB Overhead Lunge

WORKOUT

20min EMOM
4-7x Ring Dips
|5-10x Pull Ups
50x Double Unders
5x Hang Clean
Rest

STRENGTH

Bench Press
1RM
Deadlift 1RM

WORKOUT

Row 200m

STRENGTH

Back Squat 1RM
Press 1RM

WORKOUT

10,8,6,4,2
Thruster 40/30kgs
Burpee Over Bar

WORKOUT

Choose your adventure:
60x Pull Ups
90x Calories Bike or Row
120 Wall Ball

STRENGTH

Clean + Hang Clean + Jerk
6x1

WORKOUT

Farmers Carry 100m
30x Dumbbell Clean & Jerk
400m Run
30x Dumbbell Clean & Jerk
Farmers Carry 100m

WORKOUT

In Pairs
18min AMRAP
12x Handstand Push Ups
20x Sycro Air Squat
20cal Row
20x Syncro Sit Ups

STRENGTH

Drop Snatch
4x3
Snatch + Hang Snatch
6x1

WORKOUT

30, 20, 10
Toes to Bar
Box Jump Over

STRENGTH

1-3 Ring Pull Ups
EMOM for 7mins

WORKOUT

9mins
3,6,9,12......
Deadlift
Overhead Lunge
Burpee Over Bar

WORKOUT

0:00-10:00
Run 400m
then
21,15,9
Toes to Bar
Power Clean 45/35kgs
10:00 - 20:00
Run 400m
15,12,9
Pull Ups
Thruster
20:00 - 30:00
400m Run
9,6,3
Chest to Bar Pull Up
Overhead Squats

STRENGTH

Bench Press
5@75%
3@85%
1+ @95%

WORKOUT

8x Rounds
4x Ring Dips
16x Weighted Sit Ups
6x Double Devil Press

20min Cap

STRENGTH

Back Squat
5@75%
3@85%
1+ @95%

WORKOUT

For Max
5min 1x DB Step Up
4mins Air Bike Cal
3min Alternating BD Snatch
2min Goblet Squat
1min Double Under

WORKOUT

In Pairs
0:00 - 14:00
3x Rounds for Time:
8x Rope Climb Pull Up or Muscle Up
30x Hang Clean (Partner Sync with Plate)
30x Push Jerk (Partner Sync with Plate)
14:00 - 20:00
1 Rep Max Clean & Jerk (Each)

STRENGTH

Clean + Hang Clean
5x1
Deadlift
3@70%
3@80%
3+ @90%

WORKOUT

4x Rounds for Quality
10x Back Extension
15x Wall Ball Sit Ups
2x DeadBall Over Shoulder

WORKOUT

Teams of 3
Every 4mins run 100m Together
100x Kettlebell Swings
80x Overhead Squats
100x Wall Ball
80x Pull Ups
100x Box Jump
80x Hang Power Snatch