WOD
“NO SHOES, NO SHIRT, NO PROBLEM”
For Time [38 Minute Cap]:
4,000 Meter Bike
2,000 Meter Row
100 Toes to Bar
2 Minutes On, 1 Minute Off
*Score = Time it takes to complete the workout
If time capped, add 1 second to your time for every missed rep.
WOD
“TURN & BURN”
For Time:
3 Rounds:
15 Double Dumbbell Squats
15 Double Dumbbell Shoulder to Overhead (Rx+ = Handstand push ups)
400 Meter Double Dumbbell Farmer's Carry
3 Rounds:
45 Air Squats
15 Double Dumbbell Shoulder to Overhead
Dumbbells: (50's/35's)
WOD
“Dean”
For Time, 30 minute time cap:
30 Handstand Push Ups
40 Toes To Bar
50 Burpees
60 Pull Ups
70 Push Ups
80 Sit Ups
90 Air Squats
WOD
“ABSOLUTE VALUE”
4 Rounds:
1 Minute Side Plank (0:30 each side)
2 Minutes Any Machine
4 Minute Tabata Movement
Round 1: Hollow Body Hold
Round 2: Flutter Kicks
Round 3: Hollow Body Rocks
Round 4: Sit Ups
*Score = Total Reps of all Tabata Movements from all 4 Rounds. Log 4 Rounds separately.
