Fitness WOD 5 x 3 Min AMRAP (1 min break in between) 6 RDL 95/55 4 Burpee box hop 6 Pull Ups 4 KB Squat to High Pull walk out to push up 6 OH plate Lunge 35/25
20:00 AMRAP 14 Lateral Bar Hops 2:1 12 DB Push Press 25/12 10 RDL 95/65 8 DB Curls 6 Push up Walk Outs 4 Burpee tuck jumps 2 Full Man Makers ————— 56 total reps per round 1=56 2=112 3=168 4=224 5=280 6=336
For time 500m Row then perform 3 rnds 20 KB Swing 44/35 20 Wall Ball 14/20 20 Slam Balls Gr/Prpl 20 Plate Front Raise 10/15 then: 500m Row
Fitness WOD 7 RFT 7 Toes-2-Bar 7 Push-up 7 BB Row 7 BB Front Squats 7 Lunges 2:1 7 Mountain Climbers 2:1 7 Frog Jumps
Fitness WOD 15:00 EMOM 6 atlas toss 33/22 3 thrusters 75/55 6 lateral bar hops 1:1 Remaining time do Pull-ups Score total pull ups accomplished in 15:00
Fitness WOD 5 RNDS For Total Reps (RX BB @ 45/35 | RX DB @ 20/12) 45 sec of BB Bent-over Row 15 sec of Rest 45 sec of Sit-ups 15 sec of Rest 45 sec of BB Press 15 sec of Rest 45 sec of Lunge Curls (1:1) 15 sec of Rest
Fitness WOD For Time 100 Sit-ups 100 Wall Balls @ 20/14 100 Slam Balls @ Pnk/Grn 100 Double Unders @5 minutues stop and run 400 meters @10 minutues stop and run 400 meters @15 minutues stop and run 400 meters @20 minutues stop and run 400 meters Do reps anyway you want, JUST DO ALL
8:00 AMRAP, 8 KB Swings @ 53/35 6 Box Jumps @ 24/20, 4 Burpees -rest 1:00- 4:00 AMRAP, 8 Deadlifts @ 135/85 6 Pull Ups, 4 Burpees -rest 1:00- 2:00 AMRAP, 8 KB Swings 6 Box Jumps, 4 Burpees
For Time 41 KB High Pull @ 45/25 41 Barbell Press @ 45/35 41 Push-ups 41 Prisoner Squats @ 25/15 41 Stepping Lunges 41 Supermans 41 Toes-2-Bar
Fitness WOD For Time 15-12-9 Box Jump @ 24/20 Weighted Sit-ups @ 25/15 15-12-9 BB Row Box Jumps
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