Pre WOD Tabata abs -mountain climber -front plank with alternating salutes -russian twist with med ball -6″ med ball hold with feet Workout of the Day Friday 20 minutes as many rounds as possible 40 double unders 20 overhead squats (#65/#45) 400 meter row 20 back squats (#65/#45)Read More
Pre WOD 5 rounds, not for time Workout of the Day Wednesday Tabata – row for meters -kettlebell swings (24kg/16kg) -hand release pushups -weighted step ups with KB (hold in goblet squat position) Complete all eight intervals of each movement before going to next Score is total of lowest interval from each movementRead More
Pre WOD 5 rounds, not for time Workout of the Day Tuesday 10 minutes as many rounds as possible 10 hanging power cleans (#95/#65) 10 lateral over bar burpees 10 jumping squats with med ball (#20/#14) Read More
Workout of the Day Monday 14 minutes as many rounds as possible 7 dumbbell snatch R arm (#50/#30) 7 pullups (chest to bar) 7 DB snatch L arm 7 box jumps (30″/24″) Read More
Pre WOD 5 rounds ME strict pullups 1:00 plank hold Workout of the Day Saturday In teams of 4, complete 3 rounds of the following 1:00 amrap lateral jumps 1:00 amrap kettlebell swings (24kg/16kg 1:00 row for max meters 1:00 amrap abmat situps 1:00 amrap wall ball shotsRead More
Workout of the Day Friday 18 minutes as many rounds as possible 6 overhead weighted kettlebell step ups (20kg/12kg)(3R arm/3L arm) 12 burpees 24 double undersRead More
Pre WOD 5 rounds, not for time Workout of the Day Thursday 5 rounds 2:00 10 power snatches (#95/#65) Row for max calories 1:00 rest Score=total caloriesRead More
Pre WOD 4 rounds for quality 10 ring pushups 10 strict pullups 10 back extensions Assist or weight movements as necessary Workout of the Day Wednesday Double tabata alternating following movements -jumping squats -squats -jumping lunges -lungesRead More
Workout of the Day Monday 14 minutes as many rounds as possible 10 ice skaters 20 russian twists with med ball (#20/#14) 10 med ball cleans (#20/#14) Read More
