GDF 243

GDF 243 50-40-30-20-10:Calorie RowKettlebell SwingsSitups  ← Previous Next → Receive WODs directly into your inbox Success! Name Email Sign Up Venice Beach, CA...

GDF 242

GDF 242 Five 8-Minute Rounds:500m Run30 Pushups60 Squats90 Double Unders-Rest Remaining Time-The whole idea is to maintain, or decrease, split times.  ← Previous Next → Receive WODs directly into your inbox Success! Name Email Sign Up Venice Beach, CA...

GDF 241

GDF 241 16 Minutes:9cal Bike (or 100m Sprint run)12 Heavy Med Ball Cleans15 Burpees18 SitupsIf you have a heavy D-Ball, use that. If not, any medicine ball or odd object.  ← Previous Next → Receive WODs directly into your inbox Success! Name Email Sign Up...

GDF 240

GDF 240 4 Rounds:400m Run21 Pullups21 Push PressUse barbell or dumbbells. Do any type of pullups you prefer, or scale with ring or barbell rows. ← Previous Next → Receive WODs directly into your inbox Success! Name Email Sign Up Venice Beach, CA...

GDF 239

GDF 239 Every Minute for 30 Minutes:A) 200m RunB) Strict PullupsC) Thrusters*Choose a number you can complete within 30-40 seconds. Barbell or Dumbbells/kettlebells  ← Previous Next → Receive WODs directly into your inbox Success! Name Email Sign Up Venice...

GDF 238

GDF 238 12 Minute Ladder1, 2, 3, 4….Burpee Box Jump OversOverhead SquatsUse a light enough weight that you can unbroken at least through the round of 7-8. Scale to a front squat if needed. ← Previous Next → Receive WODs directly into your inbox...