WOD
"Devilish"
AMRAP 20:
10 Dumbbell Box Step-ups
15 Single Arm Devil's Press
20 Dumbbell Box Step-ups
15 Single Arm Devil's Press
30 Dumbbell Box Step-ups
15 Single Arm Devil's Press
40 Dumbbell Box Step-ups
15 Single Arm Devil's Press
50 Dumbbell Box Step-ups
15 Single Arm Devil's Press
...
Add 10 Dumbbell Box Step-ups Each Round
Box: (24"/20")
Dumbbell: 50#/35#
*Score = Rounds + Reps
Strength
Deadlift
Build to a Heavy Set of 3
*Score = Heaviest Load
WOD
"Rosa"
3 Rounds for Time of:
11 Pull Ups
2 Ground to Overhead 135#/95#
49 Deadlifts 135#/95#
WOD
“5k(AREN)”
5 Rounds For Time:
1k Run
30 Wall Balls 20#/14#
Time Cap: 40 Minutes
Strength
Strict Press
Build to Heavy 8
*Score = Heaviest Load
WOD
”Floored"
AMRAP 4:
27/21 Calorie Bike
27 Burpees
27 Pull-ups (Rx+ = Chest to Bar Pull Ups)
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Bike
21 Burpees
21 Toes to Bar
Rest 4 Minutes
AMRAP 4:
15/9 Calorie Bike
15 Burpees
15 Pull-ups (Rx+ = C2B)
* Score = Total Reps
