13. Mai 2026

Warm up:

200m Run

3 Rounds of:

5 Ring rows

5 Push-up to down dog

10 PVC OHS

WOD prep:

With an empty barbell:

5 Strict press

5 Front squats

5 OHS with a 2 sec pause in the bottom

5 Thrusters

If doing rope climbs:

3x Jump high + hang from the rope for 3 sec

3x Jump high + 3 Knee to chest

3x Jump high + Rope anchor as high as possible

WOD:

Teams of 2:

Min 0:00 - 12:00

For time:*:

10 Rope climbs / 40 Strict pull-ups / Ring rows

40 Strict HSPU / Pike push-ups

60/40 cal Echo bike

*While one partner is working the other has to hold a sandbag in the bearhug position Rx = 60/40kg

Min 12:00 - 24:00

3 Rounds for time:

400m Run (together)

15 Synchronized thrusters 45/30kg

Min 24:00 - 32:00

AMRAP:

45/30 cal Row (share anyhow)

30 OHS 60/45kg (share anyhow)