18 Min Death By: KB Swing + V-up *Complete 1 KB Swing + 1 V-up the first minute, 2 kb swings + 2 V-ups the second min, 3 Kb Swings + 3 V-ups the third Min and so on. Once you cannot complete the number of reps for that min, start back at 1 kb swing + 1 V-up and work back up the ladder.   Finisher: 10-9-8-7-6-5-4-3-2-1 SA DB/KB Row Tricep Ext No Equipment WOD Death By Burpee *Complete 1 rep the first min, 2 reps the second min, 3 reps the third min, and so on . Continue this pattern until you cannot complete the number of reps for the minute.  Read more

1a. Single Leg Wall Sit: 3 x Max/leg 1b. Single Arm High Pulls: 3  x 10-15   Then…   3 rounds 3 min Tall Kneel to Stands, front rack 2 min DU 1 min Handstand Push-ups   NO Equipment WOD 3 min Tall Kneeling to Stands 3 min Jumping Jacks 3 min Plank   3 min Tall Kneeling to Stands 2 min Mountain Climbers 2 min plank   3 min Tall Kneeling to Stands 1 min Up Down Burpees 1 min Plank    Read more

3 Sets 10 Front Raise to Lateral Raise per arm 10-15 RDLs per Leg Then….. AMRAP 15 Minutes 5 Pistols per Leg 10 Pushups 20 Sit Ups At Home, No Equipment WOD AMRAP 15 Minutes 5 Pistols per Leg 10 Pushups 20 Sit Ups  Read more

5 rounds of 4 min amraps *Rest 2 min between rounds   Rd 1: 0:00-4:00 12 alt snatch 12 box jumps or tuck   Rd 2: 6:00 – 10:00 14 alt snatch 14 box jump or tuck   Rd 3: 12:00 – 16:00 16 alt snatch 16 box jump or tuck   Rd 4: 18:00-22:00 18 alt snatch 18 box jump or tuck   Rd 5: 24:00-28:00 20 alt snatch 20 box jumps or tuck   ———————————— No Equipment WOD 20 Min AMRAP 5 HSPU or Push ups 10 Vups 15 tuck Jumps  Read more

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