2 Rounds
20 Calories on any machine
20 Side Plank Rotations
20 KB Swings
Partner WOD
20 AMRAP
P1: Row 2 Minutes Max Calories
P2: AMRAP of:
10 OHS 95lbs/65lbs
10 Toes to Bar
Score is Total Calories Rowed
2 Rounds
20 Calories on any machine
50ft Crab Walk
10 (ea) Side Plank Rotations
12 AMRAP
Run 400m
12 HSPU
21 V-ups
2 Rounds
20 Calories on any machine
20 KB Swings
50ft Walking Lunge
15 AMRAP
Run 800m
15 Burpee Pullups
30 KB Swings 53lbs/35lbs
RX+
15 AMRAP
7 Burpee Bar Muscle-ups
30 KB Swings 70lbs/53lbs
2 Rounds
20 Calories on any machine
20 Band Pull Aparts
10 Burpees
12 AMRAP
Row 2000m
w/ Remaining time:
Max Reps Squat Clean 155lbs/105lbs
2 Rounds
20 Calories on any machine
20 Wall Ball
10 (ea) Side Plank Rotations
Every 2:30
12 AMRAP
12 Thrusters 95lbs/65lbs
12 Bar Facing Burpees
12 Toes to Bar
2 Rounds
20 Calories on any machine
20 KB Swings
30 AMRAP
Row 250m, 500m, 750m….
Ski 250m,500m,750m….
Run 200m, 400m, 800m…
2 Rounds
Run 200m
50ft Punters Walk
Run 200m
100ft Karaoke
3 Rounds
1 Mile
Rest 7 Minutes
2 Rounds
20 Calories on any machine
20 Side Plank Rotations
20 KB Swings
Partner WOD
20 AMRAP
P1: 2 Rounds “DT”
P2: AMRAP of:
25 V-ups
1 Rope Climb
25 Pushups
2 Rounds
20 Calories on any machine
50ft Crab Walk
10 (ea) Side Plank Rotations
10 AMRAP
Row 1000m
100 Wall Ball 20lbs/14lbs
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