2 Rounds
20 Calories on any machine
20 KB Swings
50ft Walking Lunge
14 AMRAP
Run 800m
20 DB Snatch 50lbs/35lbs
100 Double Unders
2 Rounds
20 Calories on any machine
20 Band Pull Aparts
10 Burpees
12 AMRAP
2,4,6…Shoulder to Overhead 135lbs/95lbs
3,6,9…Bar Facing Burpees
2 Rounds
20 Calories on any machine
20 Wall Ball
10 (ea) Side Plank Rotations
Every 2:30
12 AMRAP
8 Power Clean 115lbs/75lbs
16 Calorie Row
2 Rounds
20 Calories on any machine
20 KB Swings
30 AMRAP
Run 400m
20 Pullups
20 Box Jump Overs 24″/20″
Run 400m
20 Toes to Bar
20 (10ea) Jumping Lunges
2 Rounds
Run 200m
50ft Punters Walk
Run 200m
100ft Karaoke
3 Rounds
Run 1400m
Rest 90seconds
Run 200m
Rest :45 Minute
Run 600m
Rest 4 Minutes
2 Rounds
20 Calories on any machine
20 Side Plank Rotations
20 KB Swings
Partner WOD
25 AMRAP
30 OHS 115lbs/75lbs (ea)
30 KB Swings (ea)
30 Burpees (ea)
30 Calorie Ski (ea)
2 Rounds
20 Calories on any machine
50ft Crab Walk
10 (ea) Side Plank Rotations
14 AMRAP
Run 1 Mile
w/ Remaining time:
Max Pullups
RX+ = Max Muscle-ups
2 Rounds
20 Calories on any machine
20 KB Swings
50ft Walking Lunge
14 AMRAP
30 Calories Row
25 V-ups
20 KB SDHP 70lbs/53lbs
2 Rounds
20 Calories on any machine
20 Band Pull Aparts
10 Burpees
12 AMRAP
21 Shoulder Press 75lbs/55lbs
21 Pushups
2 Rounds
20 Calories on any machine
20 Wall Ball
10 (ea) Side Plank Rotations
Every 2:30
15 AMRAP
50 Wall Ball 20lbs/14lbs
40 Calorie Row
30 Toes to Bar
20 Hang Power Clean 115lbs/75lbs
10 Wall Walks