2x Tabata – KBS & Wall Balls

Double Tabata, Alternating Between Movements
16 Rounds – 20 Seconds of Work, 10 Seconds of Rest
Kettlebell Swings (50/35)
Wall Balls (20/14)
*Score is total reps

Clean & Jerk 1RM Test

Clean & Jerk for load:
#1: 1 rep
*If you tested C&J on Monday Barbell, take this time to practice handstand walks

Run 1600m

Run 1600m
*Medium pace, not a mile test

A Fun 21-15-9!

21-15-9 for Time of:
Burpee Pull-ups
Box Step-ups (24/20)
Sit-ups

Descending BMUs & Burpees

For Time
21 Burpees
9 Bar Muscle-ups
15 Burpees
6 Bar Muscle-ups
9 Burpees
3 Bar Muscle-ups

Sub BMUs for Ring Rows & Ring Dips – Same number of each movement
*9 BMUs = 9 Ring Rows & 9 Ring Dips

4 Rounds: 10-15-10

4 Rounds for Reps
Minute 1 – 10 Front Squats (95/65)
Minute 2 – 15 Push-ups
Minute 3 – 10 Toes-to-bar

Community WOD (10:00am)

15 Minute Partner AMRAP
400 Meter Partner Run
30 Box Jumps
30 Pull-ups
30 Air Squats
*Other than running, 1 partner working at a time

Endurance WOD (7:45am)

Partner Workout for Time:
1 Mile Partner Run
30 Chest-to-Bar Pull-ups
30 Box Jumps (24/20)
800 Meter Partner RUn
20 Chest-to-Bar Pull-ups
20 Box Jumps
400 Meter Partner Run
10 Chest-to-Bar Pull-ups
10 Box Jumps
*Other than running, 1 partner working at a time
Back To Top