WOD

REST DAY!

Get out of the gym.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track". Be sure to check out our “Private Track + Nutrition” too!

AMRAP 5 minutes of:
4 Squat Cleans, 185/135
3 Push Jerks, 185/135
2 Rope Climbs, 15 ft.

*Rest 5 minutes & repeat.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track". Be sure to check out our “Private Track + Nutrition” too!

As a 2-person team, AMRAP 20 minutes of:
15 Kettlebell Swings, 70/53
15 Burpees

or, as an individual...

5 Rounds for time of:
15 Kettlebell Swings, 70/53
15 Burpees

*For the 2-person team, the format is Person A does 15 swings and 15 burpees, then Person B does the 15 swings and 15 burpees. The accumulates as many rounds and reps as possible in 20 minutes. 

*Repeat from 09.05.2018
*Courtesy of Chris Spealler

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, and much more are available on our...

REST DAY!

Get out of the gym.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track". Be sure to check out our “Private Track + Nutrition” too!

5 Rounds for time of:
25m Dumbbell Walking Lunge
20 Second, L-sit
15m Handstand Walk

Men: two 50-lb. dumbbells
Women: two 35-lb. dumbbells

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track". Be sure to check out our “Private Track + Nutrition” too!