Bold Moves Fitness

WOD

"Diane"

21-15-9

Deadlift 225lbs

Handstand Pushups

WOD

"Jason"

100 squats

5 muscle ups

75 squats

10 muscle ups

50 squats

15 muscle ups

25 squats

20 muscle ups

If you cannot do a muscle up substitute 4 pullups and 4 ring dips for every muscle up.

WOD

5 rounds of

15 handstand pushups

15 pullups

400m run

WOD

"Elizabeth"

21-15-9 reps

Cleans 135lbs

Ring dips

WOD

"Fight gone bad"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

WOD

 

Deadlift 225lbs x 15

Handstand Pushups x 15

Pullups x 15

Thrusters 95lbs x 15

WOD

21-15-9

Box Jumps

Pushups

Air squats

Run 400m between each set

WOD

Ring Dips x 5

Wall Ball x 10

Handstand Pushups x 5

Dumbell Swing 70lb x 10

As many rounds as you can in 20min

WOD

5 rounds of

15 Deadlifts 225lbs

400m run

WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.