REP X WODS

11.12.18

50 Slam Balls 3 Rounds of: 60″ Max Wall Ball Shots w/ double squat at bottom 60″ Max Chin-ups 60″ Max DB Snatches (50/35 lbs) 60″ Max Toes-to-Bar 60″ Max Calorie Assault Bike Rest 1 minute after each round 50 Slam Balls 3 Rounds of:...
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11.9.18

45 on, 15 off relay! Air Dyne Bike Partner Med Ball Toss & Squat Mountain Climber Combo: Inside Knee/Cross DB Punch Comb: 2 Front/2 OH Plank Jacks Inverted Burpee w/Jumping Jack Speed Skater for Distance Alt. Foot V-Ups  *1 Min. Rest *Repeat 3 more times...
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11.8.18

AMRAP in 5 Min.: 10 Calorie Row 20 Jumping Goblet Squats 30 Bottom Push-ups 10 Weighted Knee Raises 20 Bottom Squats w/weight 30 DB Punches (Each Side) 10 Calorie Row 20 Curtsy Lunges 30 Slam Balls REST 1 MIN. AMRAP in 10 Min.: Repeat above and start at top REST 2...
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11.7.18

Every 12 minutes, for 36 Minutes: 500 Meter Row 25 Wall Ball Shots 20 Alt. DB Snatches 15 Burpee Box Jumps or Step Ups 500 Meter Row *REST 1 Min. After Each...
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11.6.18

A. In 15 minutes, complete the following: Row 800 Meters immediately followed by as many rounds and reps as possible of: 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats Rest exactly 3 minutes, and when the running clock reaches 18:00 . . . B . In 12 minutes, complete the...
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11.5.18

Tabata Time!! 4 Rounds Bottom Squats *25 Slam Balls  4 Rounds Full Squats *25 Burpees 4 Rounds Jumping Squats  *25 Burpee Jacks 4 Rounds Shoulder Taps *25 Slam Balls 4 Rounds Down and Ups *25 Burpees 4 Rounds Push-ups *25  Burpee Jacks 4 Rounds Bicycle Crunches *25...
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11.2.18

400 Meter Row 2 Rounds (30″ on, 30″ off): Backward Lunges w/weight Shoulder Taps Bicycle Crunch Row  400 Meter Row 2 Rounds (45″ on, 15″ off): Bottom Squats Push-ups V-ups Row  400 Meter Row 2 Rounds (60″ on): Jumping Squats DB Punches...
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11.1.18

500 Meter Row 50 Speed Skaters  40 Sit-ups 30 Wall Ball Shots w/jump 500 Meter Row 50 Plyo Push-ups 40 American Kettlebell Swings 30 Box Jumps 500 Meter Row 50 Burpees 40 Pull-ups 30 Jumping Squats 500 Meter Row 50 Speed Skaters 40 V-ups 30 Wall Ball Shots w/double...
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10.31.18

“The Great Pumpkin” 31 Min. AMRAP: 31 Walking Lunges w/pumpkin 31 Pumpkin Presses 31 Sit-ups w/pumpkin 31 Pumpkin Shots 31 Burpees w/pumpkin 31 Pumpkin Jacks 31 Pumpkin Squats 31 Russian Twists w/pumpkin 31 Floor Pumpkin Press 31 Smashing...
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10.30.18

2,000 meter row THEN: 4 Rounds: 20 Slurpees 20 Pull-ups 20 Russian Twists  20 KB Deadlifts  *Rest 2 minutes after each round 3 Rounds: 100 Mountain Climbers 20 Front Dumbbell Punches 20 Overhead Dumbbell Punches 10 Burpees w/push-up at bottom *Rest 1 minute after each...
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