Intercontinental Hotel Wod

Dumbbell

3 rounds with 2 50lb dumbells
10 Deadlift
10 Squats
10 Shoulder Press
10 Bent over Row
10 Backwards Lunge
10 Renegade Rows
10 Plank Pass Throughs
10 Bench Press
10 Ab  Movement

The Ghan - Row Series event #2

The Ghan - Row Series event #2

Row 4321m, rest 0:30 minutes
Row 1234m

Scores:
2A: 4321m time = 16:45
2B: Total time 4:47

300 - Beregon Style

Aidyne Warm up - 10 min 125 calories


10 Rounds for Time
*         5 Strict Chest-to-Bar Pull-Ups
*         10 “X” Dumbbell Movement (70/50 lb)
*         15  Sit-Ups

Round 1 – Dumbbell Push Press
 Round 2 – Dumbbell BurpeesRound 3 – Dumbbell Power Cleans
Round 4 – Dumbbell Bench Press
Round 5 – Dumbbell Lunge Steps
Round 6 – Dumbbell Front Squats
Round 7 – Dumbbell Bent Over Rows
Round 8 – Alternating Dumbbell Snatches
Round 9 – Dumbbell Deadlifts
Round 10 – Dumbbell Thrusters
Total time - 15:34

Partner WOD with AD3

Airdyne 365 Calories - 30:00

Its a wrap - 100k calories for the year

Partner WOD with AD3

In teams of two,  30 Min AMRAP
250 row
10 Single Arm DB Clean & Jerk (40)
10 Pull-Ups
10 Push-Ups
10 SDHP - 70kb
15/12 Calorie Bike
15 Situps

Partner 1 completes the row, then Partner 2 completes the 10 DB Clean & Jerks, and then Partner 1 completes 10 pullup s. Partners continue to rotate through the stations for 30 minutes

Row Series - Bullet

Warm Up - Airdyne 300 Calories - 23:07

Row Series Bullet

Row 750m, rest 2:00 minutes
Row 250m, rest 2:00 minutes
Row 750m, rest 2:00 minutes
Row 250m, rest 2:00 minutes
Row 750m, rest 2:00 minutes
Row 250m

Scores:
1A: Slowest 750m time 2:41.5
1B: Slowest 250m time 50.7

Power Bar

Airdyne - 400 Calories 33:41

Power Bar
12 Min AMRAP

9 Power Clean
12 Pushups
15 Deadlifts

5 Rounds = 3 reps

Back Squats & Step Aerobics

Airdyne Warm up

500 Calories = 30:12

Back Squat
10 @135lbs
10 @185lbs
10 @205lbs
10 @225lb
8@245lbs

 Step Aerobics
3 Rounds
30 Sand Balls
20 DB Step Ups @40lbs
1 Mile Airdyne

13:35