WOD

PART 1 Every minute on the minute for 30 rounds: 1: 6 x Deadlifts (225/155) 2: 10 x Pull-Ups 3: 14 x Walking Lunges

PART 1 3-3-3-3-3 Push Jerks PART 2 For ladies, scale the air bike to 21-14-7 calories. 30-20-10 repetitions for time: Calorie Air Bike Grasshoppers

PART 1 “ELIZABETH” 21-15-9 repetitions for time: Squat Cleans (135/95) Ring Dips PART 2 3 rounds for form: 1 Minute Total Plank 15 x Standing... Read More

PART 1 Take 30 minutes to find your 1RM: Back Squat PART 2 10 minute for rounds: 15 x Kettlebell Swings (53/35) 15 x Burpees... Read More

PART 1 Take 30 minutes to find your 1RM: Bench Press PART 2 Great: 5 Minutes Good: 7 Minutes 3 rounds for time: 200m Run... Read More

REST DAY

PART 1 5 rounds for time: 5 x Deadlifts (275/185) 10 x Chest To Bar Pull-Ups 15 x Push-Ups 20/14 Calorie Air Bike

PART 1 Perform as many repetitions as possible in 20 seconds, then rest 10 seconds. Repeat 8 times. Rest 1 minute between exercises. Record the... Read More

PART 1 5 rounds for form: 10 x Horizontal Bar Rows 10 x Ring Dips 20 x Kettlebell Goblet Walking Lunges 20 x Butterfly Sit-Ups

PART 1 AMRAP the last round. Every minute on the minute for 10 rounds: 1 x Back Squats @85% 1RM PART 2 Great: 5 Minutes... Read More