Partner WOD 400m run/row/ski 40 SDLHP 95/65, 75/55 40 V-Ups 400m run/row/ski 40 Power Snatch 95/65, 75/55 40 Supermans 400 m run/row/ski 40 Hang Clean 95/65, 75/55 40 Dead Bugs 400 m run/row/ski *You and your partner complete the 400m together and then share the 40 reps.  Cut reps in 1/2 if individual.

WOD 15 min AMRAP 7 Push press (95/65) (75/55) 14 cals or 200m run 21 Russian twists (you choose kb weight) 28 double unders Finisher:  400m single waiters or farmers carry, switch hands as needed PUREFIT 12 min AMRAP 7 Push Press 14 Cal or 200m run 21 Russian twists 28 single jumps Finisher:  200m […]

WOD 4 min AMRAP 10 DL (225/185) (185/155) 10 Box Jump 24/20 -2 min rest 4 min AMRAP 10 goblet squats 55/35 10 Burpees -2 min rest 4 min AMRAP 10 box step ups 10 sit ups PUREFIT 3 min AMRAP 10 DL 10 Step Up -1 min rest 3 min AMRAP 10 goblet squats […]

WOD Tabata: 20 sec on, 10 sec rest: 4 min per exercise Slam Ball Wall Sit KBS 45/25 Plank MOBILITY Posterior shoulder smash – Lie on a lacrosse ball placed on the back of the shoulder. Hunt around for sore spots by rolling the lacrosse ball from the shoulder blade to the back of the […]

WOD 4 rounds 15 Hang Cleans (95/65) (75/55) 25/20 CAL row/bike/ski (400m run) 30 Mountain Climbers Finisher: 3 Sets not for time: 10 Banded High-Pulls 10 Banded Good-mornings PUREFIT: 4 Rounds 15 DB Hang Cleans 15 CAL row/bike/ski 20 Mountain Climbers Finisher: 3 sets not for time: 10 Banded High-Pulls 10 Banded Good Mornings MOBILITY: […]