Pre WOD Partition as necessary Workout of the Day Wednesday 3 rounds for time: 500 meter row 20 jumping barbell squats (#45/#25) 400 meter run 20 jumping barbell squatsRead More
Workout of the Day Tuesday In 20 minutes, ascend as far up the ladder as possible: 1 pullup/1 burpee/ 30 double unders 2 pullups/ 2 burpees/ 30 double unders 3 pullups/ 3 burpees/ 30 double unders etc……….. Compare to 1/18/13Read More
Workout of the Day Fight Gone Bad “Fight Gone Bad” 3 rounds for max reps/calories 1:00 Wall Ball (20/14lb) 1:00 Sumo Deadlift High Pull 1:00 Box Jump (20″) 1:00 Push Press (75/55lb) 1:00 Row (Calories) Rest 1 minute between rounds The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s...Read More
Workout of the Day Thursday Paleo Challenge WOD #2 For time: 500 meter row 25 burpee box jumps (24″/20″) 400 M row 20 BBJ 300 M row 15 BBJ 200 M row 10 BBJ 100 M row 5 BBJ Read More
Pre WOD 4 rounds, not for time Workout of the Day Wednesday For time: 40 shoulder to overhead (#135/#85) Each time bar is set down perform 30 walking lunge stepsRead More
Pre WOD 3 position clean 1-1-1-1-1-1-1 -floor -above knee -high hang All three done in sucession = 1 rep Workout of the Day Tuesday For time: 10-9-8-7-6-5-4-3-2-1 Kettlebell swings (32kg/24kg) Push ups (hand release) Knees to elbowsRead More
Pre WOD Alternate movements Workout of the Day Monday Paleo Challenge WOD #1 4 rounds for time: 400 meter run 25 wall ball shots (#20/#14) 10 deadlifts (bodyweight)Read More
Pre WOD Tabata flutter kick Workout of the Day Saturday With a partner, complete for time: 1K row (alternate every 250 meters) 20 burpees 30 deadlifts (70% average BW of teammates) 40 wall ball shots (#20/#14) 50 box jumps 40 wall ball shots 30 deadlifts 20 burpees 1K row Only 1 teammate works at a...Read More
