1200 meter Run9 Pull-Ups9 Thrusters (95/65 lb)800 meter Run15 Pull-Ups15 Thrusters (95/65 lb)400 meter Run21 Pull-Ups21 Thrusters (95/65 lb) … [Read more...] about Strung-Out, Backwards, and Upside-Down Fran
Benchmark Wods
Karen
150 Wall Ball Shots (20/14 lb, 10/9 ft) … [Read more...] about Karen
The Climb
Calorie Assault AirbikeHandstand Push-Ups … [Read more...] about The Climb
Regionals Rehab
10 Dumbbell Thrusters (35/15 lb)20 Dumbbell Lunges (35/15 lb)30 Sit-Ups40 calorie Assault Air Bike … [Read more...] about Regionals Rehab
Around We Go
200 meter Airrunner Sprint15 calorie Assualt Airbike9 Burpee Box Jumps (24/20 in)Rest 2 minutes between rounds … [Read more...] about Around We Go
Assault Downhill
30 calorie Assault Air Bike24 Ground-to-Overheads (45/25 lb)18 Knees-to-Elbows12 Bench Presses (185/115 lb)6 Pull-Ups … [Read more...] about Assault Downhill
6 Pack
30 calorie Assault Air Bike25 Sit-Ups20 Lunges15 Kettlebell Swings (60/45 lb)10 Push-Ups5 Chest-to-Bar Pull-Ups … [Read more...] about 6 Pack
30 Caliber
30 calorie Assault Air Bike30 Box Jumps (24/20 in)30 Kettlebell Swings (53/35 lb)30 Jumping Pull-Ups30 Push Presses (43/35 lb)30 Knees-to-Elbows30 Wall Ball Shots (20/14 lb)30 Back Extensions30 Burpees30 Lunges30 calorie Assault Air Bike … [Read more...] about 30 Caliber
Tabata This
Tabata RowTabata Air SquatsTabata Pull-UpsTabata Push-UpsTabata Sit-Ups1 minute Rest between each Tabata … [Read more...] about Tabata This
Fatal 40
40 Wall Ball Shots (20/14 lb)40 Hang Cleans (95/65 lb)40 Pull-Ups40 Deadlifts (95/65 lb)40 Push-Ups40 Box Jumps (24/20 in)40 Kettlebell Swings (1.5/1 pood)40 Toes-to-Bars40 Air Squats40 Hang Snatches (95/65 lb)40 Double-Unders 40 Sit-Ups40 Burpees400 meter Run at start and after each 40-rep movement … [Read more...] about Fatal 40