WOD

For 7 cycles:AMRAP in 3 mins of:1 Strict Pull-up5 Push-ups10 Sit-ups16 Jumping Lunges

Complete as many rounds as possible in 35 mins of:20 Dumbbell Thrusters10 Dumbbell Renegade Rows20 Lateral Bench Jumps10 Romanian Deadlift (kettlebell – 1 leg)s20 Crossbody Mountain Climbers10 Russian Twist + Throws20 Double Unders

Tabata DeadliftTabata Hang CleanTabata Front SquatTabata Push PressTabata Dumbbell Floor Press The Tabata interval is 20 secs of work followedby 10 secs of rest for 8 intervals.Tabata score is the total reps performed in all of the intervals. Athlete Instructions Noteyou will go from one movement to the next every 20 seconds

50 Single Arm Kettlebell Suitcase Deadlifts, pick load25 Single Arm Kettlebell Clean & Jerks, pick load50 Single Arm Russian Kettlebell Swings, pick load25 Kettlebell Lat Pullovers40 Single Arm Kettlebell Suitcase Deadlifts, pick load20 Single Arm Kettlebell Clean & Jerks, pick load40 Single Arm Russian Kettlebell Swings, pick load20 Kettlebell Lat Pullovers30 Single Arm Kettlebell Suitcase …

11.24.2023 Read More »

5 Sets Of Dumbbell Push Press Max Reps, using heaviest weight per setRow 10-15 CaloriesDumbbell Bicep Curl Max Reps, using heaviest weight per setJump Rope 5×50, using same weight per setDumbbell Tricep Kickback Max Reps, using heaviest weight per set

Every 1 min for 32 mins, alternating between:2 Alternating Kettlebell Turkish Get-ups, pick load30 Mountain Climbers40 Standing Knee To Opposite Elbows8 Kettlebell Windmills, pick load

Complete as many rounds as possible in 30 mins of:Row, 200 mmax rep Back Squats, pick load20 Bicycle Crunchesmax rep Bridges

THE SEVEN 7 rounds for time of:7 Handstand Push-ups7 Thrusters, 135/95 lbs7 Knees-to-elbows7 Deadlifts, 245/165 lbs7 Burpees7 Kettlebell Swings, 2/1.5 pood7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven …

11.20.2023 Read More »

5 rounds, 1 min per station, for max reps of:Kettlebell Swing, pick loadAlternating Turkish Get-up, pick loadPlank-to-Push-upKettlebell Goblet Squat, pick loadBurpee Rotate immediately to the next station every 1 min,the clock does not stop or reset between stations.

6 rounds for time of:5 Pull-ups10 Dumbbell Pull Overs5 Back Squats, pick load10 Dumbbell Calf Raises, pick loadRun, 100 m