Complete in any order for time.Run 1 mileRow 1500MBike 2000MJump Rope 250X
Read MorePartner WOD. Complete in order for time.C1: 12-10-8-6.Bench Press (185/105) (115/75)Partner Holds Plate OH (45/35)E2: 20-15-10.Bike (cals)Partner Rests.E3: 1 Round.Push-up Ladder (1=5X, 2nd=10X, 3rd=15, 4th=40)Both perform together.E4:Run 800Y w/ WB (20/14)*Switch out as often as needed holding ball.
Read MoreStart on any circuit. Rest as needed.C1: 20-16-12-8. Pull-upConventional Deadlift (40% or 135/105) C2: 20-16-12-8.MB Squatted Side StepMB Hip Extensions C3: 20-16-12-8.DB Bicep Curl (25/15’s)TB Reverse Fly250M- Bike or Row
Read MorePartner WOD. Complete 5 Rounds of:Run 400Y w/ WB (14/10)15X- KB Swing (35/25) *Partner Holds Wall Sit15X- DB Push Press (35/25’s) *Partner Holds Regular Plank 15X- WB Sit-up Pass *Each does 15 passes.
Read MoreBB Push Press- Build to 1RM or 5X10@RPE7*15 min cap. Once done, complete 6 Rounds of: 5X- Bench Press (70% or 135/85) 10X- DB Thruster (55/35’s) 15X- Wall Ball (20/14) 200X- Jump Rope Run 400Y
Read MoreStart on circuit 1. Complete others in any order. C1: 4X25. *If you set the plate down, 20X Burpees.Plate Bent-over Row (45/35)Plate Hammer Curl30 sec. each- Plate Suitcase Hold C2: 8-10-12-10-8. Rest 1 min after set.BB Bent-over Row (135/85)TRX High Row C3: 3X10. No Rest.TTBRow or Bike
Read MoreComplete: 25-20-15-10-5. Run 400YSprinter Lunge (reps per side)Toe TouchesDB Plank Row (25/15)
Read More