Pre WOD Every minute on the minute for 12 minutes Even: 10 ring rows Odd: 3 point rotating front plank hold Workout of the Day 20 minutes as many rounds as possible 20 wall ball shots (#20/#14)(10’/9′) 20 kettlebell swings (24kg/16kg) 20 med ball situps Read More
Pre WOD 5 rounds, not for time 7 weighted good mornings 10-15 GHD situps Workout of the Day For time: 400 meter run 12 man makers (#30/#20) 400 meter run 9 man makers 400 meter run 6 man makers 400 meter run 3 man makers Read More
Pre WOD Every 2 minutes for 14 minutes complete.. 3 back squats Workout of the Day 7 rounds as many reps as possible of.. :20 deadlifts (#185/#135) :20 rest :20 box jumps (24″/20″) :20 rest Read More
Pre WOD Every minute on the minute for 10 minutes 1 power clean 1 hanging power clean Workout of the Day 4 rounds for time 50 meter over head kettlebell carry (24kg/16 kg) 50 meter farmers carry 50 squats Read More
Pre WOD 5 rounds, not for time 5 bent over barbell rows 10 weighted situps (#45/#25)..use bumper plate Workout of the Day 15 minutes as many rounds as possible 5 burpee ring pullups (rings 6″ above reach height) 10 pushups 30 double unders Read More
Workout of the Day Every minute on the minute for 30:00 0:00 5 back squats 1:00 5 weighted pullups 2:00 5 strict press (clean from ground) Post WOD 40 barbell rollouts Read More
Pre WOD Front rack weighted lunge 5 X 10 (5R/5L, alternate legs Workout of the Day 3 rounds, as many reps as possible 2:00 double kettlebell clean and jerk (must be unbroken, no setting KB’s down) 1:00 rest 2:00 box jumps (24″/20″) 1:00 rest Read More
Workout of the Day 20 minutes as many rounds as possible 5 deadlifts (BW) 1 round of “Cindy” (5 pullups/10 pushups/15 squats) 5 DL’s 2 rounds of “Cindy 5 DL’s 3 rounds of “Cindy” 5/4, 5/5, etc…….. Post WOD Alternating double tabata -medball russian twist -medball mountain climbers Read More
