GDF 234

GDF 234 20-16-12-8-4-8-12-16-20:Dumbbell Push PressCalorie Row  ← Previous Receive WODs directly into your inbox Success! Name Email Sign Up Venice Beach, CA...

GDF 233

GDF 233 100 Weighted Box StepoversEvery Minute (Including 0:00), 5 Burpees ← Previous Next → Receive WODs directly into your inbox Success! Name Email Sign Up Venice Beach, CA...

GDF 232

GDF 232 5 Rounds:20 Calorie Max Effort Bike15 Close Grip Pushups1 Max Unbroken Set Kettlebell Swings30 Seconds RestReally try to push the total reps each time. If no bike is available, replace with a 100m Max Effort Sprint  ← Previous Next → Receive WODs...

GDF 231

GDF 231 5 Rounds12 Clean and Jerks12 Pullups12 Front Squats36 Situps-Use same bar for all movements-Can be scaled to dumbbells or kettlebells, pullups can be scaled however needed.  ← Previous Next → Receive WODs directly into your inbox Success! Name Email...

GDF 230

GDF 230 50 Kettlebell Swings50 Kettlebell Deadlifts50 Single Kettlebell Thrusters800m Run30 KBS30 KBD30 KBT600m Run10 KBS10 KBD10 KBT400m Run-Ideally, use the same kettlebell the whole time. If you only have a very light bell, you can either do additional reps, or use...