The first workout was posted 4.30.2014. When we started, equipment was limited. We used oil dry bags for a lot of exercises. There were a lot of oil dry carries, jumping jacks, burpees and jump rope. These 3 workouts combined into one come from pre “Code-Wod” website. There are 500 workouts in my Google Drive. That’s where these came from. Wod 100 time frame: 5-6 minutes. Wod 83: 3:30-5:30 minutes. Wod 21: 6-10 minutes. Compounding them together obviously changes that. I am guessing 25-30 minutes to complete.

For time: 45 minute time cap!

Wod 100:
Wearing a 45lb weight vest
100 walking lunges
Drop the vest
100 jumping jacks
100 jump rope
Wod 83:
Row 250m
25 hand release push ups
Row 250m
50 squats
Wod 21
Countdown from 10
Kb swing 53/35
burpee
so, 10 reps, 9,8……2,1.

Jumping jacks: Clap over head AND behind your back.
Hand release push ups: chest to the ground and hands MUST come off the ground.