WOD

REST DAY

PART 1 20 minutes for rounds: 6 x Burpees 8 Calorie Bike 10 x Dips 12 x Russian Kettlebell Swings (53/35)

PART 1 “FRAN” 21-15-9 repetitions for time: Thrusters (95/65) Pull-Ups PART 2 3 rounds for form: 1 Minute Total Plank 15 x Standing Teapots (Each... Read More

PART 1 5 rounds for time: 300m Row 30 x Sit-Ups 15 x Toes To Bar

PART 1 Use 20 minutes to find your 1RM: Shoulder To Overhead PART 2 For time: 1600m Run

PART 1 Start the first round with 10 deadlifts and 1 wall ball and end the last round with 1 deadlift and 10 wall balls.... Read More

PART 1 Every minute on the minute for 30 rounds: 1: 3 x Clean & Jerks (135/95) 2: 10 x Push-Ups 3: 12/8 Calorie Row

REST DAY

PART 1 7 rounds for time: 10 x Deadlifts (115/75) 10 x Push Presses (115/75) 10 x Burpees

PART 1 For time: 50 x Double-Unders 40 x Wall Balls (10/9 Feet) (20/14) 30 x Pull-Ups 20 x D-Ball Cleans (100/70) 30 x Pull-Ups... Read More