2 Rounds
500/400 Meter Row
50 Push Ups
400 Meter Run
200 Meter Farmer Carry
500/400 Meter Row
50 Sit Ups
400 Meter Run

MCx: 53/35
MAx: push ups to abmat(s), 35/26
MVx; 375/300m row, 30 reps knee push ups, 300m run, 26/18, 40 sit ups

WOD GOALS + GUIDANCE: Sweatfest on a Friday?! YUP! For these two rounders, push the rows and runs to complete them in about two minutes. Chip away at the push ups in sets of five to ten from the very beginning, to avoid going to failure. Scale the number reps, so you can complete them in […]

5 Rounds
15 Power Cleans
15 Pull Ups

MCx: 135/95
MAx: 115/75, 8 pull ups (band)
MVx: 75/55, ring rows

WOD GOALS + GUIDANCE: Fifteen reps… it’s not ten, which for most movements can be done unbroken. It’s also not twenty, which usually requires a break. It’s the inbetween… go unbroken? break it up? What should I do? Break up the cleans and the pull ups EARLY into sets of 6,5, and 4 to save your grip for both movements. Your lungs, legs, and grips will be challenged today! Target 12-15 minutes.

7 x on the 3 Minute
15 Calorie Row
15 Burpees

MAx: 12 cals/12 reps
MVx: 9 cals, 9 reps

WOD GOALS + GUIDANCE: This row/burpee combo should look […]

AMRAP 15
15 Calorie Bike
30 Toes to Bar
60 Double Unders

MAx; 12 cals, 24 knee ups, 20 attempts
MVx: 9 cals, 18 v-ups, 60 singles

GOALS + GUIDANCE: […]