June 2019

Workout of the Day 20 minutes as many rounds as possible 200 meter run 10 sandbag “Bear” complex 10 lateral burpees over sandbag

Pre WOD 5 rounds, not for time 10-15 archer pushups on rings 1 peg board ascent Workout of the Day 15 minutes as many rounds... Read More

Workout of the Day “Squat a Ton and Run” 4 rounds for time Squat a ton Run 400 meters 1 meteric ton is… 275 lbs... Read More

Pre WOD  5 rounds, not for time 10 DB bench press 10 double DB bent over row Workout of the Day 3 rounds for time... Read More

Workout of the Day 5 rounds for time 40 walking lunge steps 30 abmat situps 20 pushups 10 DB power cleans (#50/#35) *Rx+… 15 GHD... Read More

Workout of the Day Dissecting “Kelly” With a partner.. 30 minutes as many rounds as possible 400 run 30 wall ball shots (#20/#14) 30 box... Read More

Workout of the Day 4 rounds 2:00 12 wall ball shots (#20/#14) Row for max calories 1:00 rest 4 rounds 2:00 12 kettlebell swings (32kg/24kg)... Read More

Workout of the Day “Linda” 10-9-8-7-6-5-4-3-2-1 Deadlift (1.5 X BW) Bench Press (BW) Clean (.75 X BW)