PART 1 (WOD) >> NO PARTITION, 1 RFT - 400 M/DU/HK
- 10 MUSCLE UP’S
- 20 HSPU’S
- 30 OH SQUATS (67#)
- 40 PULL-UPS
- 50 THRUSTERS (67#Y)
- 60 LONG JUMPS
- 70 PUSH PRESS (45#)
- 80 PUSH-UPS
- 90 STIFF LEG DEADLIFTS (67#)
- 100 BACK SQUATS (67#)
- 400 M/DU/HK
PART 1 (WARM-UP) >> 1 RFT- 15 MUSCLE-UPS
PART 2 (WOD) >> NO PARTITION, 5 RFT- 15 SNATCH, LUNGE, LUNGE (45#)
- 10 BURPEE PULL-UPS
- 5 BEAR COMPLEX (1 POWER CLEAN, 1 FRONT SQUAT, 1 PUSH PRESS, 1 BACK SQUAT, 1PUSH PRESS = 1 REP)
- 200 M/DU/HK
PART 2 (WOD) >> 15 HSPU'S
PART 1 (WOD) >> SUPERSET, 1 RFT - 50-40-30-20-10 SQUATS
- 45-35-25-15-5 PUSH-UPS
- 400 M/DU/HK
- 40-36-32-25-24-20-16-12-8-4 DB SNATCH (L&R)
- 400 M/DU/HK
- 30-24-18-12-6 BOX JUMPS
- 27-21-15-9-3 PULL-UPS
- 400 M/DU/HK
- 20-16-12-8-4 DB SQUAT THRUST, HANG SQUAT CLEAN, THRUSTER
- 18-14-10-6-2 DIPS
- 400 M/DU/HK
- 10-8-6-4-2 HSPU’S
- 9-7-5-3-1 PISTOL SQUAT (1 REP = L&R)
- 400 M/DU/HK
PART 1 (WARM-UP) >> 1 RFT- 15 MINUTE ROPE SKIP
PART 2 (WOD) >> NO PARTITION, 3 RFT- 400 M/DU/HK
- 15 DEADLIFTS (BODYWEIGHT)
- 15 PULL-UPS
- 400 M/DU/HK
- 15 KB SWINGS (50#)
- 15 HSPU
PART 1 (WARM-UP) >> 1 RFT- 15 MINUTE ROPE SKIP
PART 2 (WOD) >> NO PARTITION (MY PET ROCK), 3 RFT- 15 BEAR COMPLEX (1 POWER CLEAN, 1 FRONT SQUAT, 1 PUSH PRESS, 1 BACK SQUAT, 1PUSH PRESS = 1 REP)
- 30 PULL-UPS
- 60 PUSH-UPS
- 400 M/DU/HK
PART 3 >> HIGH KNEES FOR 10 MINUTES! (W/ A JUMP ROPE!)
PART 1 (WARM-UP) >> 1 RFT - 15 MINUTE ROPE SKIP
PART 2 (WOD) >> NO PARTITION (INDEPENDENCE DAY), 1 RFT - 50 SQUAT THRUSTS
- 50 ROCK & ROLL JUMP (FROM STANDING, SQUAT, SIT, ROLL BACK, ROLL FORWARD, STAND, JUMP, REPEAT!)
- 50 HINDU SQUATS
- 50 HINDU PUSH-UPS
- 50 PULL-UPS
- 50 V-UPS
- 50 YARD BEAR CRAWLS (OR ACROSS THE MAT)
- HANGING KNEES TO ELBOWS
- 50 LUNGES (EACH)
- 50 PUSH-UPS
PART 1 (WARM-UP) >> 1 RFT - 15 MINUTE ROPE SKIP
PART 2 (WOD) >> NO PARTITION (INDEPENDENCE DAY), ALL 76 REPS EACH, 1 RFT - ROCK & ROLL JUMP (FROM STANDING, SQUAT, SIT, ROLL BACK, ROLL FORWARD, STAND, JUMP, REPEAT!)
- WALL BALL
- BOX JUMPS
- PULL-UPS
- KB SWINGS
- BURPEES
- HANGING KNEES TO ELBOWS
- PUSH-UPS
- SQUATS
- JUMPING SPLIT LUNGE
PART 1 (WARM-UP) >> 5 ROUNDS FOR TIME (RFT) - 10 CLEANS (MEN 135#, WOMEN 65#, TEENS 75#)
- 15 PUSH-UPS
PART 2 (WOD) >> 1 RFT - 400 M/DU/H
- 20 HANG SQUAT CLEAN, LUNGE, LUNGE, SPLIT JERK (M 95#, W 55#, T 65#)
- 30 PULL-UPS
- 400 M/DU/HK
- 30 BOX OR LONG JUMPS
- 30 WALL BALLS
- 400 M/DU/HK
- 20 HANG SNATCH, OH LUNGE, OH LUNGE (M 45#, W 25#, T 35#)
- 30 SLAM BALLS
- 400 M/DU/HK
- 30 KB SWINGS (50#)
- 50 PUSH-UPS
PART 1 (WARM-UP) >> ONE ROUND OF HELEN!- 400 HIGH KNEES (EACH)
- 21 KB SWINGS
- 12 PULL-UPS
PART 2 (WOD) >> EXERCISE FORMAT – ROUND 1, ROUND 2, ROUND 3- PULL-UPS – 10, 20, 40
- KB SWINGS – 10, 20, 40
- PUSH-UPS – 15, 30, 60
- HIGH KNEES – 200 HK, 400 HK, 800 HK (EACH)
PART 3 >> AS MANY ONE HANDED CLEAN & PRESS AS YOU CAN IN 10 MINUTES WITH A KETTLEBELL! (10 MIN. ON LEFT AND 10 MIN. ON RIGHT!)
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