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:
3 rounds for time of: 6 Hanging Knee Raise 6 Lunges 12 Dumbbell half-moon Rest 3-4 minutes, then 4 rounds for time of: 10 Dumbbell biceps curl to overhead press 10 Dumbbell row 10 Kettlebell/Dumbbell Deadlift high-pull 10 Close grip push-up
3 Days Per Week:
3 rounds for time of: 5 Wide grip push-up 5 Regular push-up 5 Close grip push-up Rest 3-4 minutes, then perform 5 sets of 12 of each exercise as fast as possible: Squat Step-up (each leg) Russian Twist
4 Days Per Week:
Same as 3-day per week program