2 Rounds
20 Calories on any machine
20 Wall Ball
10 (ea) Side Plank Rotations
12 AMRAP
12 Hang Power Clean 115lbs/75lbs
9 Toes to Bar
6 Box Jump Overs 30″/24″
2 Rounds
20 Calories on any machine
20 KB Swings
30 AMRAP
Row 50 Calories
40 Wall Ball 20lbs/14lbs
30 KB Swings 53lbs/35lbs
20 Burpees
10 Thrusters 135lbs/95lbs
2 Rounds
20 Calories on any machine
50ft Crab Walk
10 (ea) Side Plank Rotations
10 AMRAP
Run 200m
15 Toes to Bar
15 Box Jump Overs 24″/20″
2 Rounds
20 Calories on any machine
20 KB Swings
50ft Walking Lunge
30 EMOM
1 – Row 12/9 Calories
2 – 20 Pushups
3 – 15 KB SDHP 70lbs/53lbs
4 – 20 Dips off Bench/Box
5 – Rest
2 Rounds
20 Calories on any machine
20 Band Pull Aparts
10 Burpees
Every 2:30
8 AMRAP
3 Wall Walks
25 Wall Ball 20lbs/14lbs
2 Rounds
20 Calories on any machine
20 Wall Ball
10 (ea) Side Plank Rotations
12 AMRAP
5 Pullups
10 Burpees
15 V-ups
2 Rounds
20 Calories on any machine
20 KB Swings
30 AMRAP
Run 200m
Row 30 Calories
40 KB Swings 53lbs/35lbs
50 Double Unders
2 Rounds
Run 200m
50ft Punters Walk
Run 200m
100ft Karaoke
2 Rounds
Run 2 Miles
Rest 8 Minutes
2 Rounds
20 Calories on any machine
20 Side Plank Rotations
20 KB Swings
Partner WOD
20 AMRAP
P1: Run 200m
P2: AMRAP of:
1 Rope Climb
10 Toes to Bar
15 Goblet Squats 53lbs/35lbs