WOD

5 Rounds Each for Time of

40 Strict Sit Ups (anchored)
30 Grasshoppers L+R=2
20 Kettlebell Cleans 53/35
10 Burpees

Rest 1 minute

WOD:

For Time

5 Rounds of
4 Handstand Push Ups
6 Kettlebell Swings 53/35
8 Alternating Step Ups 24”
Run 400 meters
4 Rounds of
4 Handstand Push Ups
6 Kettlebell Swings 53/35
8 Alternating Step Ups 24”
Run 400 meters
3 Rounds of
4 Handstand Push Ups
6 Kettlebell Swings 53/35
8 Alternating Step Ups 24”
Run 400 meters
2 Rounds of
4 Handstand Push Ups
6 Kettlebell Swings 53/35
8 Alternating Step Ups 24”
Run 400 meters
1 Rounds of
4 Handstand Push Ups
6 Kettlebell Swings 53/35
8 Alternating Step Ups 24”
Run 400 meters

WOD:

For Time

100 Lunge Steps
50 Kettlebell Snatch 53/35
150 Air Squats
50 Kettlebell Cleans 70/53
100 Lunge Steps

WOD:

Tabataish

Row
Rest 1 minute
Bench Press
Rest 1 minute
Bent Over Barbell Row
Rest 1 minute
Alternating One Arm DB Bench Press
Rest 1 minute
Alternating One Arm DB Row

WOD:

For Time

25-20-15-10-5 reps of
Box Jumps 20”
Toes to Bar

Run 400 meters

50-40-30-20-10 reps of
Double Unders
Sit Ups

Run 800 meters

WOD:

AMRAP 7 minutes

3 Strict Handstand Push Ups
3 Strict Pull Ups
6 Kettlebell Goblet Squats 70/53

Rest 1 minute

AMRAP 7 minutes

5 Incline Push Ups
5 Chest to Bar Pull Ups
10 Kettlebell Goblet Squats 53/35

Rest 1 minute

AMRAP 7 minutes

7 Push Ups
7 Pull Ups
14 Kettlebell Goblet Squats 35/26

WOD:

“Karen”

For Time

150 Wall Ball Shots 20/14

WOD:

60 Sit Ups
30 Dumbell Squats 2-35’s/2-25’s
40 Sit Ups
20 Dumbell Squats 2-45’s/2-35’s
20 Sit Ups
10 Dumbell Squats 2-55’s/2-45’s
40 Sit Ups
20 Dumbell Squats 2-45’s/2-35’s
60 Sit Ups
30 Dumbell Squats 2-35’s/2-25’s

WOD:

AMRAP 9 minutes

Max Rep Pull Ups
200m Run

Rest as needed.

AMRAP 9 minutes

Max Rep Handstand Push Ups
250m Row

WOD:

1 round of:
300 Singles
60 Overhead Squats 45/30
30 Toes to Bar

Then, 2 rounds of:
150 Singles
30 Overhead Squats 45/30
15 Toes to Bar

Then, 3 rounds of:
100 Singles
20 Overhead Squats 45/30
10 Toes to Bar