WODs

12 Minutes Ascending Rounds: 2 GTOH 2 Pull Ups 2 Box Jumps/Step Ups Then 4,4,4. Then 6,6,6. Then 8,8,8."" Rx 28/48 ...

The Destroyer 21-15-9 58/43 Hang High Pulls Front Squats Lateral BB Burpees ...

Tabata: 16 min 20:10 4 stations. Push Ups Air Squats Pull Ups Butterfly situps. ...

50 overhead lunges (45/25 lb plate) 40 pullups 30 thrusters (95/65) 20 burpees* 10 Squat cleans (135/95) For time R Froning - 5m, 32s ...

Natasha 21-15-9 (21/21 l/r pistols) Pistol Squats Heavy KB Snatch (l/r) Russian Twists (l/r) On all l/r = 1. ...

Unscored WOD: 10 mins to work up to a heavy single (90% of RM), then 3 floor press, 3 back squat, 3 DL. Rest 3 minutes. Scored WOD: ME Burpee Pull Ups in 10 minutes. ...

Death By Shuttle Run with 30 second rest. Every 30 seconds on the 30 seconds: +1 Shuttle Run per round. (Death By) Split class into 2 groups. Alternate group every 30. Rounds go 1A, 1B, 2A, 2B, 3A, 3B etc. Drop out = Plank hold on your turn. Run for...

7 RFT 3 Grappler Clean and Jerk 3/3 Front Rack Lunges (Originally walking, but could do in place.) 6 Lateral Barbell Burpees 53/28 ...

Smurph Run 1.8 km 50 BW Squats 40/40 Mountain climbers 30 Jumping Lunges 20 Pushups 10 Burpees 1.8 Run (yep!) ...