WOD:

On a clock set for infinity

Min 0-3:00
3 Wall Ball Shots 20/14
3 Power Snatch 75/55
1 min Plank

Min 3:00-6:00
6 Wall Ball Shots 20/14
6 Power Snatch 75/55
1 min Plank

Min 6:00-9:00
9 Wall Ball Shots 20/14
9 Power Snatch 75/55
1 min Plank

Min 9:00-12:00
12 Wall Ball Shots 20/14
12 Power Snatch 75/55
1 min Plank

Continue adding 3 Wall Ball Shots and 3 Power Snatch until you cannot fit the work in the time allowed.

WOD:

Complete as many rounds as possible in 10 mins of:
Row 18/15 Cal
max rep Bench Press

Rest 2 minutes

Complete as many rounds as possible in 10 mins of:
50 Double Unders
Max Rep Handstand Push Ups

WOD:

For time:
50 Sit Ups
25 Ring Dips
50 Sit Ups
25 Bodyweight Back Squats
50 Sit Ups
25 Devil Press 25’s/15’s
50 Sit Ups
25 &$:!/$&
50 Sit-ups
5 Wall Climbs

WOD:

Max rounds in 4 minutes of:
7 Box Jumps 24”
7 Incline Push Ups
7 Kettlebell Swings 53/35

Rest 1 minute.

Max rounds in 4 minutes of:
7 Pull Ups
7 V-Twists 35/25 L+R=1
7 Med Ball Cleans 20/14

Rest 1 minute.

Repeat for a total of 2 cycles.

WOD:

“Alternating Tabata”

Tabata Ring Row/Ring Push Ups
Rest 2 minutes
Tabata Hang Power Snatch/Overhead Squats
Rest 2 minutes
Tabata Hollow Rocks/V-Twists

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 6 alternating intervals.

WOD:

21-15-9 reps, for time of:
Kettlebell Snatch (one arm – R), 53/35
Kettlebell Snatch (one arm – L), 53/35
Toes-to-bar

WOD:

“Annie”

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Rest 5 minutes

WOD:

2 Rounds

5 minutes to complete

1 minute Russian Kettlebell Swings 70/53
1 minute Bench Press 105/55
500 meter Row

5 minutes to complete

1 minute Russian Kettlebell Swings 70/53
1 minute Bench Press 105/55
400 meter Run

WOD:

For Time

40 Box Jumps
40 Pull Ups
40 Burpees
40 Handstand Push Ups
40 Push Press
40 Front Squats
40 Hang Power Cleans
40 Deadlifts

WOD:

“Unbroken”

5 Rounds for Time of

12 Incline Push Ups
15 Toes Through Rings
18 Overhead Squats 75/55
21 V-Twists 35/25 L+R=1