Performance
WOD
For Time
2 Rounds
25 DB GTOH @22.5/15
25 BJO @24/20
25 Chin Ups
25 AKB Swings @24/16
25 SA DB STOH @22.5/15
25 KTE
25 Burpees
25 DU
30 Minute Time Cap
Core
3 Rounds
30s L-Hang
30s Side Plank (Each Side)
20 Alt V-Ups
Rest as needed between sets.
Fitness
WOD
For Time
2 Rounds
25 DB GTOH @15/10
25 BJO @24/20
25 Barbell Bicep Curls @20/15
25 AKB Swings @20/12
25 SA DB STOH @15/10
25 Tuck Crunches
25 Burpees
25 SU
30 Minute Time Cap
Core
3 Rounds
30s V-Sit
30s Side Plank (Each Side)
20 Alt V-Ups
Rest as needed between sets.
Home
WOD
For Time
2 Rounds
25 Odd Object Snatch
25 Weighted Squat Jumps
25 Bicep Curls
25 Odd Object Swings
25 Odd Object Push Press
25 Tuck Crunches
25 Burpees
50 Jumping Jacks
Note: For the bicep curls use a weighted object to replace a bar. If you have a pair of dumbbells, you can do alternating bicep curls doing 25 reps each side.
Core
3 Rounds
30s V-Sit
30s Side Plank (Each Side)
20 Alt V-Ups
Rest as needed between sets.