Special Event 24 Hours Work out
Work out 15.00
PARTNER WOD FOR TIME:
1 Mile Wallball Run. (together)
50 Wallball Situps ( One throws to partner, Both Situp in syncrho)
100 Box Step Ups with Wallball (switch out as needed
150 Wallball Squats ( no throw)
1 Mile Run ( no Wallball)”
Work out 19.00
Teams of 3
AMRAP 36:
150/120 Calorie Rows
75 Clean and Jerks @ 40/30kg
9 Rope Climbs
150/120 Calorie Row
50 Clean and Jerks (50/35kg)
9 Rope Climbs
150/120 Calorie rows
25 Clean and Jerks @ 60/40kg
9 Rope Climbs
Work out 23.00
“Body Weight Ninjas For Time
50 Air Squats
50 Abmat Situps
50 Burpee Roll Up Nose To Toes
50 Hinge Back Toe Touch
50 Pushups
50 Hollow Rocks
50 Air Squats”
Work out 03.00
“5 Rounds For time:
10 American Kettlebell Swings @ 24/16kg
10m Walking Lunge
10 Chest to Bar Pullups.
10m Walking Lunge
“
Work out 07.00
“Swim WOD
9 Person to a Team ( conga line moves once swimmer advances to lunge station
10 Rounds Each for time
Stations:
- 25m Swim
- 10 Reverse Lunges BW
- 10 Deadball Cleans 20/10
- 10 Air Squats
- 25m Swim
- Rest
- 10 Situps
- 10 DB Push Press 2x 15/10kg
- Rest”
Work out 11.00
For Time: Partner Workout
800m Run
80 Hang Power Snatch @ 40/30kg
600m Run
60 Hang Clean and Jerks @ 40/30kg
400m Run
40 Overhead Squats/ FS @ 40/30kg
200m Run
20 Thrusters @ 40/30kg
All runs together:
Share Barbell Movements”