WODs & News

start on the 0:00 mark

3 Rounds:
20 Jumping lungs
20 Single Arm Hang Dumbbell Snatches

start on the 7:00 mark

3 rounds:
20 jumping lunges
20 Single Arm Dumbbell Power Cleans

start on the 14:00 mark

3 rounds:
20 jumping lunges
20 Single Arm Dumbbell Thrusters

*if you finish the 3 rounds before the 7 mins you rest.

*On all dumbbell movements, alternate hands every 5 repetitions

NO EQUIPMENT VERSION:

3 Rounds on the 0:00 mark
20 jumping lunges
20 Odd-Object to Overhead

3 rounds on the 7:00mark
20 jumping lunges
20 Odd-Object Step-Ups

3 rounds on the 14:00 mark
20 jumping lunges
20 Odd-Object Thrusters

CASH-OUT: handstand holds for time or handstand practice for 5 mins

5 Rounds For Time:
80 Double Unders or 120 singles
40 Sit-ups
20 Push-ups
10 Reverse Burpees

NO EQUIPMENT VERSION

5 Rounds For Time:
60 double taps or 25 jump squats
40 Sit-ups
20 Push-ups
10 Reverse Burpees

CASHOUT:

MAX plank hold for time (side plank and front plank)

Ascending Ladder for 15 Minutes:
2 Strict Pull-ups
2 Single Arm Dumbbell Squat Cleans
2 Dumbbell Facing Burpees
4 Strict Pull-ups
4 Single Arm Dumbbell Squat Cleans
4 Dumbbell Facing Burpees
* Continue adding 2 reps to each movement
* Athlete’s choice on when to alternate hands on the single arm cleans.

NO EQUIPMENT VERSION

Ascending Ladder for 15:00:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
4 Odd- Object Facing Burpees
*Continue to add 2 reps to each movement

CASHOUT: TABATA

Side ab twists

V-ups

Conditioning: 

3 Rounds of 1:00 Minute at Each:
Dumbbell Goblet Thrusters
Single Dumbbell Power Cleans
Hops over the Dumbbell
Single Arm Push Presses
Burpees
Rest

NO EQUIPMENT VERSION:

3 Rounds of 1:00 Minute at Each:
Backpack Thrusters
Backpack Cleans
Hops over Backpack
Backpack Reverse Lunges
Burpees
Rest

AMRAP 15:
9 Strict Pull-Ups
15 Hand-Release Pushups
21 Dumbbell Swings

NO EQUIPMENT VERSION

AMRAP 15:
15 Hand-Release Pushups
18 Bent over Backpack Rows
21 Glute Bridges