Bold Moves Fitness

WOD

5 rounds

15 medicine ball cleans

15 knees to elbows

15 box jumps

WOD

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

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 (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

WOD

5 rounds

10 Deadlifts

10 handstand pushups

run 400 m

WOD

10 Thrusters

10 Pullups

20 Dumbell swings

as many rounds as you can in 20 min

WOD

21-15-9

Box Jumps

Push Press

Burpees

Between each set row 400m, 300m, 200m

WOD

"Murphy"

1 Mile run

100 pullups

200 pushups

300 squats

1 Mile run

Partition the pullups, pushups and squats as needed. Start and finish with a mile run.