Air Runner

30 min – Every 5 min Switch

  • Air Runner
  • Row
  • C2 Bike

15 Push-ups and 5 Dips Before Each Round

28 Round AMRAP – 40 seconds on 20 seconds rest

  • C2 Bike
  • Air Runner
  • Ski Erg
  • Rower

Half – Murph

  • 800m Run
  • 50 Pull-Ups
  • 100 Push-ups
  • 150 Air Squats
  • 800m Run

For Time

  • 1200m Run
  • 45 Wall Balls (20/14)
  • 600m Run
  • 30 Wall Balls
  • 300m Run
  • 15 Wall Balls

300 Cals on Each

  • C2 Bike
  • Ski Erg
  • Rower
  • Air Runner

1:00 min on 30 sec Off

300 Cals on Each

  • C2 Bike
  • Ski Erg
  • Rower
  • Air Runner

1:00 min on 30 sec Off

30min AMRAP

  • 400m Run
  • 29 Back Squats (135/85)
  • 20 push-ups

A version of Manion hero WOD

10 min AMRAP Air Runner

  • :30 Max Meters
  • :30 Rest

10 Min AMRAP – You go, I go

  • 25m Run
  • 3 pull-ups
  • 5 push-ups
  • 8 Air Squats

Cash-out: 50 Sit-ups

For Time

  • 21-15-9 cal
    • air runner
  • 15-9-3
    • Squat Clean (135/95)
  • Rest 5 minutes
  • 21-15-9
    • air runner
  • 15-9-3
    • Push Press (135/95)

8 rounds for time (30min cap)

  • 200m Run / 600 m Bike
  • 2 Squat Cleans (145/105)
  • 8 pull-ups
  • 10 push-ups