Category Archives: WOD

For time: 15 rounds 10 Superman (1 sec pause at top and bottom) 20 Single leg hip thrust (1 sec pause at top and bottom)

Bro Sesh! 5 Rounds NOT for time: Max set strict form push-up Max set strict form DB curl right arm Max set strict form DB curl left arm 60 double/single unders (or 30 jumping jacks) –rest one minute – check yourself out in the mirror/flex/pose/take selfies–

For time: 20 Rounds 20 Mountain Climbers 20 Walking Lunges

Max UNBROKEN DB/KB Hang Snatch (switch arms at any time) Rest 2 minutes, then DB/KB Hang Snatch Same number as max set, but you may break at any time  

Death by Sit-ups Min 1 – 1 sit-up Min 2 – 2 sit-ups Min 3 – 3 sit-ups continue until you can no longer complete the sit-ups within the minute.

Murph Prep 800 m Run then, 5 Rounds 5 Pull-ups 10 Plyo Push-ups 15 Air Squats 400 m Run

Happy Saturday/Active Recovery Day!

15 Min AMRAP 10 Squat Cleans (weight and equip of your choice) 15 KB or DB (or equip of choice) swings

3 Rounds for Time Suicide/Shuttle Run 25’/50’/75′ 50 Sit-ups

6 Rounds for Time 10 Seated DB Press 40 yard Bear Crawl

2 Rounds 4:00 AMRAP 20 Jumping Lunges 20 Jumping Jacks 2:00 Rest, repeat

4 Rounds :30 Front Plank :30 Left Side Plank :30 Right Side Plank :30 Glute Bridge 20 Up/Downs