Pre WOD In 20 minutes, find your heaviest 1 rep deadlift Workout of the Day 12 minutes as many rounds as possible 2 deadlifts (80% of 1 RM) 20 double undersRead More
Pre WOD Every minute on the minute for 10 minutes, complete.. 5 strict pullups 10 pushups Workout of the Day 2 rounds 3:00 AMRAP double kettlebell clean and jerk (no putting KB’s down)(24kg/16kg) 1:00 rest 3:00 row for max calories 1:00 rest 3:00 double KB front squat 1:00 restRead More
Workout of the Day With a partner, every 3 minutes on the minute for 30 min Partner 1: 30/21 cal row Partner 2: AMRAP 5 pullups/10 pushups/15 squatsRead More
Pre WOD Find your heaviest 1 rep sandbag clean, then.. In 10 minutes, move it as far as you can, dropping it and picking it back up every 50 meters Workout of the Day “Jackie” For time 1000 meter row 50 thrusters (#45/#35) 30 pullupsRead More
Workout of the Day For time 400 meter sandbag carry (#65/#40)..complete 20 squats w/sandbag every 100 meters Then, 5 rounds of.. 15 kettlebell swings (24kg/16kg) 30 abmat situps 60 double unders Then, 400 meter sandbag carry (#65/#40)..complete 20 squats w/sandbag every 100 metersRead More
Pre WOD Thruster 5 X 3 Workout of the Day 4 rounds 1:00 max distance sled drive (10M high push/10M low push) (#70/#45) :30 rest 1:00 AMRAP pullups :30 rest 1:00 AMRAP weighted DB step ups (#30/#20) :30 restRead More
Pre WOD 5 rounds, not for time 50 meter banded partner sprints 10-15 GHD situps Workout of the Day 9 rounds for time 3 squat cleans (#155/#105) 6 ring dipsRead More
Workout of the Day Tabata – Sandbag burpee cleans (#65/#40) -Sandbag shoulder squats -Sandbag shoulder to shoulder -Sandbag reverse rotational lunges Post WOD 10 second pull up challengeRead More
