Team WOD (teams of 3)24/30-cal bike, each partner, 5 rounds for each partner*1 partner works while 2 rest, then switch partners*this should be a sprint each time*if your places slows past 2:00, scale calories to (17/24)(10/15)*if working in teams of 2, ro... Continue Reading

WODOn a 15:00 clock:50 bar-facing burpees50 wall-ball shots (14/20 lb) (9/10 ft) (10/14 lb) (8/9 ft)800-m runMax-reps hang squat cleans in the remaining time (125/185 lb)(95/135)(35/45) PUREFIT For Time:30 Burpees40 Wallballs800 M30 DB Hang Cleans

StrengthEMOM 9:1 push press– Build in load.WODAMRAP 20:10 push presses (75/115 lb)(65/95)(35/45)10 kettlebell swings (35/55 lb)(25/45)(20/35)10 box jumps (20/24 in)(16/20)   PUREFITAMRAP 18:10 DB push press10 KBS10 Step Ups2 Shuttles (Lengths)

StrengthFront Squat 3-3-3-3-3 for loadand / orFor time:10 wall walks (or inch worms)800/1,000-m row10 wall walks (or inch worms)   PUREFITStrength: 5×5 DB/Goblet SquatWOD: 15 MIN AMRAP10 Inchworms500 M Run/Row/Ski (25 cal bike)15 Situps

WOD“LOREDO”6 rounds for time:24 air squats24 push-ups24 walking lunge steps400-m run*Substitute reps to 18 or 14 for each movement. From there substitute to 4 rounds of 14 reps of each movement. PUREFIT “Loredo-ish”4 Rounds14 Air S... Continue Reading