Running Clock WODs

5 Rds :30/:30 Shuttle Sprints 1 Arm DB Snatch Alt.35/25# (or can of soup) Kettlebell Sumo Deadlift High Pull Lateral…

Home WOD 4 rds 1 min at each Burpees KBS (Sub Laundry Detergent bottle) Hollow Rocks Squats 50m Sprint Rest

4 Rds 1 min at each Goblet Squats 53/44# Hollow Rock MBC 20/14# Row for Cal Toes to Bar Rest

4 Rds 1 min @ each Burpees Ring Rows DB Walking Lunges Push Press AB for Cal Rest

5 Rds :30/:30 MBC 20/14# Row for Cal Toes to Bar Ring Dips

4 Rds 1 min at each: Hang Squat Clean Row for Cal DB Push Jerk 35/25# Toes to Bar Driveway…

4 Rds :45/:15 Hang Power Cleans 105/75# Lateral Jumpovers Kettlebell Swings 53/44# Shuttle Sprints Toes to Bar Double Unders

4 Rds 1 min at each: Pull Ups Box Jumps 24/20″ AB for Cal Tuck Ups Rest

“Bring A Friend Friday” 5 Rds :30/:30 Front Rack Squats DB Push Press Double Unders/Single Unders Tuck Ups AB for…

3 Rds 1 min at each: Slam Balls 40/30# Row for Cal Kettlebell Swings 53/44# Wall Balls 20/14# Ring Rows…