WOD:
“House of Cards”
20:00 EMOM
minute 1: 15/12 Calorie Row
minute 2: 10 Bench Press
minute 3: 15 GHD Sit-Ups
minute 4: 10 Burpees to Target
minute 5: Rest
Bench Press @ 60% of 1RM
Burpee Target: Out of Reach
Level 2
20:00 EMOM
Minute 1: 12/9 Calorie Row
Minute 2: 10 Bench Press
Minute 3: 15 GHD Sit-Ups
Minute 4: 8 Burpees to Target
Minute 5: Rest
Bench Press @ 60% of 1RM
Burpee Target: Out of Reach
—
Level 1
20:00 EMOM
Minute 1: 10/7 Calorie Row
Minute 2: 10 Bench Press
Minute 3: 15 Abmat Sit-Ups
Minute 4: 8 Burpees
Minute 5: Rest
Bench Press @ 60% of 1RM
—
Masters 55+
20:00 EMOM
Minute 1: 12/9 Calorie Row
Minute 2: 10 Bench Press
Minute 3: 12 GHD Sit-Ups
Minute 4: 8 Burpees to Target
Minute 5: Rest
Bench Press: 60% of 1RM
Burpee Target: Out of Reach
—
Competitor
20:00 EMOM
Minute 1: 18/14 Calorie Row
Minute 2: 10 Bench Press
Minute 3: 18 GHD Sit-Ups
Minute 4: 10 Burpees to Target
Minute 5: Rest
Bench Press @ 60% of 1RM
Burpee Target: 4-6 in out of reach
—
Travel/Hotel
20:00 EMOM
Minute 1: 200m Run
Minute 2: 10 Dual Dumbbell Bench Press
Minute 3: 15 Abmat Sit-Ups
Minute 4: 10 Burpees
Minute 5: Rest
Dumbbells: 2 x 50/35lb (22.5/12kg)