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before starting this workout It’s all About consistency each Round. 3 Rounds 15 Cal @assaultairbike 12 Dball Over the shoulder Rest:1min Time: 6:31 (1:30 Each Round) Into 3 Rounds Of 15 Cal @assaultairbike 12 Wall Ball Rest:1 Min Time: 6:15 (1:05 each Round) Into a burnout : if you have a @trueformrunning 200 meter Sprint / 60 Air Squat no rest 400 Meter Sprint / 40 Air Squat No rest 600 Meter Sprint / 20 Air Squat 10 Bar Muscle- ups If you have a @concept2inc Rower: 3 Rounds 500 Meter Row at 1:50 Pace 30 Air Squats No Rest 10 Bar muscle ups #cardio #conditioning #sunday #lacticacid #remedy #castiron #onward @thewodwizard #noexcuses #nopainnogain #stayhumble #staystrong #crossfit #assaultbike #dball #wallball #trueform #rower #testyourengine

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When you realize your coach really wants to kill you but you do the workout anyway because you also have a partner and you CANNOT let your partner do that entire workout by herself. 🤦‍️ I literally thought this was going to take over an hour to finish. Instead. We killed it! 🤣🦄🦄 #together #itsbetter ! #sometimes #youneedtoyellatus #thanksforthemotivation #coachlife #motivation #gymlife #fitness #exercise #strong #juantanamobaes #juantanamonbay #partnerworkout #partnerwod #metcon #crossfit #saturdaymorning #run #dball #boxjumps #row #kbswings #wallballs #witnessmyfitness #witnessourfitness #ketoathlete #paleoathletediet #massmeup @malloryhostetler @_juantanam0 @lovetobekneaded @toptiercolumbia #toptierlife

WOD1️⃣ AMRAP 40’ 3 Power Sn 50kg 1 D-Ball 120lb/54,43kg 3 Power Sn 2 D-Ball 3 Power Sn 3 D-Ball... *Aumentar 1 D-Ball a cada round. . . Rest: 10’ . . WOD 2️⃣ 6 Box Jump Over 5 Burpee 10 Butterfly Sit Up 20 RFT . . Rest 5’ . . WOD 3️⃣ Run Life Style (4-5km soltinho) . . WOD4️⃣ Guardar todo o material 🤣🤣🤣 ————&———-&——&——-&—— #celivaworkout #crossfitmalta #crossfit #filmaeuceliva #lpododmeussonhos #runlifestyle #dball #snatch #boxjumps #burpees #situps