3 rounds

Kettlebell walking lunges (35/53) down and back
15 burpees
Kettlebell walking lunges (35/53) down and back
15 kettlebell (35/53) push press

{ 0 comments }

Partner WOD

3 rounds each

Weighted Surprise Carry
1st Stop sign run
20 inverted push ups
10 tire flips (together)

{ 0 comments }

5 rounds

2nd stop sign run
15 American Kettlebell swings (35/53)
30 air lunges

{ 0 comments }

“Death by”

Hang power snatch (65/95)
Sprawl

{ 0 comments }

For time:

50 1 arm KB swing (18/24)
50 Ball Slams (16/20)
50 Jumping Pullups
50 Weighted Sit-ups (18/24)
50 Renegade Row(25/45)

{ 0 comments }

3 Rounds

500m Row
20 walking lunges (barbell – 75/115)

{ 0 comments }

Deck of Cards

Rules:
2 teams – 2 decks of cards

As a team complete this circuit continuously till the deck is finished
Box Jump Spawl
Reverse-Burpee
Kettlebell Sumo deadlift highpull (35/44)
Overhead squat(53/73)
Pull Up

Each team member starts at a point in the circuit and picks a card, the value of the card is the number of reps the team member does

2=2 reps
3=3 reps
.
.
.
QJK = 10
A=11
Joker = the next card you pick you double the reps selected

First team to finish their deck wins!

{ 0 comments }

For time:

30-15-30

Leg Lifts
Ring Rows
Dumbbell squat Cleans (25/45)

{ 0 comments }

10 minute AMRAP (as many rounds as possible)

10 Push Jerk (105/155)
20 Russian Twist (26/35)

{ 0 comments }