Team WOD fridays MAX erg's

climb the rope only using arms

climb to the top of the rope using both legs and arms

Hanging on the rings kip through by pushing into your shoulders and keeping your hips behind your midline then bringing your legs through and up to the rings on the way back through for 1 rep completed.

Take the dumbell in one hand between your legs. Drive it up to your hips using you legs. Shrug the weight up and extend at the hips. Flick and snap the weight out over head to full lockout and return the dumbell back to the floor for one rep completed. Swap arms and do the same with the opposite arm.

Holding two dumbbells step up on one leg bring your other leg up to the top of the box and then step down the other side. Repeat the process stepping up on the other leg first.

Sit on the hamstring curl machine and place your feet under the foot holders. Step 2: Lean backwards and let your upper body go down as far as it can go. Step 3: Place your hands behind your head and using your core raise yourself back up. Step 4: Touch your toes with your hands. This completes one repetition.

Holding dumbells a barbell or any weighted item you can perform the reverse lunge. Also can perform the movement body weight. Standing upright you take 1 leg back to a femur length distance. Going up onto your toes then dropping your knee down to the floor and bringing your leg back to standing for 1 rep completed.

Complete your burpee chest to the floor parallel to the barbell. Then you jump with 2 feet over the barbell for 1 rep completed.

Handstand press ups - is a type of push-up exercise where the body is positioned in a handstand.