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Start the weekend great with a 7am or 8:30am Wod!!! Wakes you up and sets you up for a happy day!

7am – Partner Wod

  • Round 1                                            Round 2
  • 100 deficit Push Ups                   50 deficit Push Ups
  • 120 Pistol Squat                           60 Pistol Squats
  • 80 PullUps                                    40 Pull Ups
  • 140 KB Swings (24/16)                70 KB Swings
  • 300 Double Unders                     150 Double Unders

*One person working at a time

 

8:30am

  • 15min EMOM
  • Min 1 – 6 pistol squats + 2 Muscle Ups ( 4 pullups)
  • Min 2 – 3 Hang Power Cleans + 3 Front Squats (62.5/45)
  • Min 3 – 3 Bar Facing Burpess + 3 Strict HandStand Push Ups (or DB strict press)

Rest 5mins

Wod: 20min AMRAP

  • 30 ovh plate lunges (20/15)
  • 25 double KB deadlift (32/24)
  • 20 Plate sit ups (20/10)
  • 200m Run

 

 

Results (Click here)

Start here

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