GDF 13

GDF 13 21 Burpees15 Box Step Overs (holding dumbbells/kettlebells)9 Toes to Bar150 Double Unders21 Toes to Bar15 Box Step Overs9 BurpeesFind a weight and a height box that you can manage at least 5 Step Up and Overs unbroken. Scale Double unders to Penguin Jumps (jump...

GDF12

GDF12 10 Minute EMOM Ladder:Min 1 -1 Strict PullupMin 2- 2 Strict Pullupsetc to 10 Minutes*Do the hardest version of a strict pullup you can-Then-25 Heavy Russian Kettlebell Swings50 Situps20/40/15/30/10/20/5/10Use your heaviest bell, or 2 of your heaviest ←...

GDF 11

GDF 11 13 Minutes:5 Man Makers*100ft Heavy Sandbag Carry*For Man Makers you’ll need 2 dumbbells. Each rep consists of:1 Renegade Row per Side1 Pushup1 Burpee Deadlift1 Hang Clean into Thruster (AKA Cluster)1 Overhead Walking Lunge per LegReturn Dumbbells to...

GDF 10

GDF 10 15 Rounds:15 Lunges10 Pushups5 Strict PullupsCount each Lunge as 1 rep. Choose the hardest version of a strict pullup you can do, or scale to a banded strict pullup or ring row.   ← Previous Next → Receive WODs directly into your inbox Success! Name...