WOD

PART 1 2-2-2-2-2 Split Jerks PART 2 (TIMECAP: 15 Min) For time: 50 x Dips 400m Run 50 x Overhead Squats (95/65) 400m Run

PART 1 1 minute of each exercise with 1 minute of rest in between each round. Count the total repetitions. 4 rounds for repetitions: Toes... Read More

PART 1 7-7-7 Front Squats PART 2 (TIMECAP: 12 Min) 3 rounds for time: 15 x Wall Balls (10/9 Feet) (20/14) 12 x Push Presses... Read More

PART 1 5-5-5-5-5 Weighted Strict Pull-Ups PART 2 (TIMECAP: 15 Min) After each round, rest the same amount of time it took to finish the... Read More

PART 1 8-8-8-8 Barbell Step Back Lunges PART 2 Every 5 minutes on the minute for 3 rounds: 1: 30 x Thrusters (95/65) 100 x... Read More

PART 1 (TIMECAP: 18 Min) Rest 3 minutes between each exercise. For time: 50 Calorie Air Bike 50 x Hang Power Cleans (115/75) 50 x... Read More

PART 1 Rest 40 seconds between rounds. 5 rounds: 10 x Presses @60% 1RM 20 Second D-Ball Hold (100/70) PART 2 (TIMECAP: 20 Min) 5... Read More

PART 1 3-3-3-3-3 Back Squats PART 2 (TIMECAP: 12 Min) 3 rounds for time: 30 x Sit-Ups 15 x Burpee Over Box (24/20)

PART 1 Rest 1 minute between cycles. 3 cycles: Every 20 seconds for 15 rounds: 1: 5 x Toes To Bar 2: 5 x Deadlifts... Read More

PART 1 Every minute on the minute for 10 rounds: 1 x Squat Cleans @80% 1RM PART 2 10 minutes for rounds: 20 Calorie Air... Read More