This month, we've got some fun new types of GWODs from Joe Vennare and company over at Hybrid Athlete. If you're new to circuits like these, feel free to take them slow at first and/or scale back the number of movements (for example, instead of completing 20 squats per round, try 15 or 10 if you're unsure).
Most importantly, have fun! These are meant to be challenging, but not impossible.
2 Days Per Week:
As fast as possible:
50 Bodyweight squat
25 Dive-bomb push-up
25 Alternate lunge (each leg)
Rest 3-4 minutes, then perform 3 rounds for time:
15 Russian twist
Pull-up or suspended row – max reps with perfect form
3 Days Per Week:
Same as 2 day per week program
4 Days Per Week:
Same as 2 and 3 day per week program