WOD

"Helen" 3 rounds for time: 400m Run 21 KBS, 24/16 12 Pull-ups

WOD "Deck of Cards" Amrap 20 min: Pull a card and perform the number of reps of corresponing movement for that card. Herz= alt. [...]

WOD For time: 100 DB Lunges 80 Sit-ups 60 alt. DB-Snatch 40 DB Thruster 20 Wall Walks WOD (no equipment) For time: 100 Lunges [...]

WOD "Mark Klement" 74-44-11 reps for time: Burpees Push Ups Sit Ups Air Squats

WOD 3x AMRAP 4 min: 2 Wall Walks 10 Broad Jumps 20 V-ups / Sit-ups - 2 min rest b/t - [...]

WOD For time: 200m run 20 Burpees 200m run 19 Burpees 200m run 18 Burpees … 200m run 1 Burpee Wear a weight vest [...]

WOD A 20-18-16-…-2 reps for time: Burpees Jumping Jack Squats WOD B 3 rounds, 1 min each: Hollow Rock Superman Rest [...]

WOD 1.6K run, then 8 rounds: 21 Burpees 18 wtd. Jumping Squats 15 wtd. Sit-ups WOD (no equipment) 1.6K run, then 8 rounds: 21 [...]

WOD Tabata Style, work 30s + rest 15s: Jumping Squats Push ups V-ups Alt. Lunges Flutterkicks Pull ups Side Plank RT Mountain Climbers Side [...]

WOD Buy In: 3 min Wall Sit Then 4 rounds: 15 Burpee lateral jumps 30 Reverse Lunges Buy-Out: 3 min Wall Sit [...]