4 sets
10 bicep curls- light
5 bicep curls- heavy
10 skull crushers- light
5 skull crushers- heavy
WOD
With a 20 minute clock
“””Annie”””
50-40-30-20-10
Double unders
Sit-ups
With remaining time
As many rounds of
5 pull-ups
10 plate chest presses
15 box jumps
Tabata legs!
8 cycles each movement
20 sec work/ 10 sec rest
Banded squats plus
back kick
Double kettlebell deadlifts
Sprawl to broad jumps
Rest 1 min between
Movements
WOD
Repeat 5 times
In 3 minutes
200m run
In remaining time
Max one arm
Russian swings
Rest 1 minute
between rounds
3 sets
10 strict pull-ups
12 one arm bent
over rows- each arm
15 banded pull aparts
WOD
Every 3 minutes
on the minute
For 21 minutes
20m walking lunges
3 DB clusters
20m weighted walking lunges
6 one arm cleans
in teams of 2-3
5000m row
Time cap
25 minutes
WOD
Amrap in 15 minutes
15 wallball shots
50 double unders
15 box jumps
50 double unders
4 sets
10 double kettlebell
sumo deadlifts
15 banded clamshells
each leg
10 single leg Romanian
deadlifts- each leg
WOD
Amrap in 25 minutes
10 cal bike
20 burpee deadlifts
30 one arm hang snatches
40 dumbbell squats
