Pre WOD Every minute on the minute for 10 minutes Even: 12/10 cal bike Odd: 5 tempo strict pullups (1111) Workout of the Day Every minute on the minute for 15 minutes 1st min: 10 1 arm DB snatch (AHAP) 2nd min: 20 DB goblet squats (AHAP) 3rd minute: max reps of 1 down up...Read More
Workout of the Day 3 rounds On a 2:00 clock.. 500/400 row On a 2:00 clock.. max distance double KB farmers carry (AHAP) On a 2:00 clock.. AMRAP 20 double unders / 10 pushups *post time of slowest row Post WOD Tabata, 8 Sets :20 on / :10 off Movement 1 — DB Hammer Curl...Read More
Pre WOD In 20:00, build to a heavy 3 rep clean and jerk Workout of the Day 7:00 as many reps as possible of Clean and jerk (#135/#95) *every minute on the minute perform 15 air squats including 3-2-1 go!Read More
Pre WOD In 15:00 find a heavy 1 rep deadlift Workout of the Day 4 rounds for time 15 pullups (chest to bar) 15 deadlifts (#185/#125) 400 run or 30/24 calorie bike or 500/400 meter rowRead More
Workout of the Day 3 rounds with a partner for time 1000 meter row 80 wall balls (#20/#14) 60 burpees Switch every 250 meters on row, partition reps in any manner Post WOD 3 rounds of.. :45 russians twists :15 rest :45 plank hold :15 restRead More
Workout of the Day Every minute on the minute for 18:00 1st min- :50 max reps of “KB Flow” (53/35)|(35/26)* 2nd min- :50 max reps of “BW Flow”** 3rd min- :50 max reps of rope climb *1 Rep of “KB Flow” is… 1 SA Russian Swing (L) 1 SA KB Hang Clean (L) 1 SA...Read More
Pre WOD 5 sets 1 push press + 2 push jerks + 3 split jerks Workout of the Day 10:00 as many rounds as possible 6 push jerks (#155/#105) 15/12 calorie rowRead More
Pre WOD In 15:00, build to a heavy 3 rep deadlift Workout of the Day For time 30-20-10 Deadlift (#245/#165) Toes to bar *50 double unders after each full setRead More
