GDF 229

by | Jul 20, 2020 | GDF

GDF 229 10 Rounds:12 Hang Dumbbell Snatch (alternating arms)60ft Bear Crawl (or 30ft Handstand Walk)Go as heavy as you can on the dumbbell snatch, though should be able to maintain 1-2 sets to finish the reps.  ← Previous Next → Receive WODs directly into...

GDF 228

by | Jul 17, 2020 | GDF

GDF 228 20 Minutes:5 Strict Pullups10 Hand Release Pushups15 Jumping Squats20 Situps ← Previous Next → Receive WODs directly into your inbox Success! Name Email Sign Up Venice Beach, CA...

GDF 227

by | Jul 16, 2020 | GDF

GDF 227 Three 8-Minute Rounds:40 Kettlebell Swings40 Goblet Squats40 Russian Twists (with KB or a Med Ball)200m Sprint-This should leave enough rest for a full recovery. You can use a lighter kettlebell or med ball for the twists, but try to use the same one foe the...

GDF 226

by | Jul 14, 2020 | GDF

GDF 226 5 Rounds:10 Burpee Box Jump Overs16 Hang Power Clean200m Odd Object Run  ← Previous Next → Receive WODs directly into your inbox Success! Name Email Sign Up Venice Beach, CA...

GDF 225

by | Jul 13, 2020 | GDF

GDF 225 Every Minute For 40 Minutes:A) 14 Calorie BikeB) 16 Calorie Row-Alternating between the two-The calories can be adjusted, and movements can be subbed for other sub-1 minute options-a 100-200 meter run, burpees, etc. You should be able to complete the work in...