Performance
WOD
AMRAP8
3 Strict Pull Ups
6 Push Ups
10 Russian Swings
*Increase the reps by 2 each round.
Rest 3 minutes
AMRAP12
3 Kipping Pull Ups
5 Ring Dips
10 AKB Swings
*Increase the reps by 1 each round.
Rest 3 minutes
AMRAP12
3 C2B Pull Ups
5 HSPU
10 TTB
*Increase the reps by 1 each round.
Fitness
WOD
AMRAP8
6 Alternating Bicep Curls
6 Single Arm Tricep Extension
10 Russian Swings
*Increase the reps by 2 each round.
Rest 3 minutes
AMRAP12
3 Ring Rows
5 Floor Press/Bench Press
10 AKB Swings
*Increase the reps by 1 each round.
Rest 3 minutes
AMRAP12
3 Banded Pull Ups
5 Push Ups
10 V-Ups
*Increase the reps by 1 each round.
Home
WOD
AMRAP16
4 Renegade Rows/Plank Shoulder taps
5 Push Ups
10 Russian Kettlebell Swings
*Increase the reps by 2 each round.
Note: Use a dumbbell or an odd object if you haven’t got a kettlebell.