Bold Moves Fitness

WOD

 

"Filthy Fifty"

50 box jumps

50 pullups

50 kettlebell swings

50 walking lunge steps

50 knees to elbows

50 push press

50 back extensions

50 wall ball shots

50 burpees

50 double unders

WOD

12 Ring Dips

12 Knees to Elbows

12 Walking lunges 45lb dumbells

As many rounds as you can in 20 minutes

WOD

"Fight Gone Bad"

3 rounds of...

Box Jumps

Sumo deadlift high pull 75lb

Wall Ball 20lb

Push Press 75lb

Row

Work at each exercise for 1 minute switching quickly to the next exercise on a continously running clock. 1 min rest between each round.

Keep track of reps (rowing = cal) for a total # of points.

WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

WOD

5 Rounds for time

21 Push Press 65lbs

21 Box Jumps

12 Pullups

Row 500m

WOD

"Helen"

Run 400m

21 55lb dumbell swings

12 pullups

WOD

Five rounds for time of...

Handstand Pushups x 5

Cleans 95lb x 10

Burpees x 10

WOD

21 - 15 - 9 of

Thrusters - 95lb

Box Jumps

Knees to elbows