Pre WOD 5 rounds, not for time, perform farmers carry immediately after each set of bench press Workout of the Day Wednesday 5 rounds for max reps: 3:00 300 meter row, max reps kettlebell swings (24kg/16kg)1:00 restRepsRead More
Pre WOD Take 15-20 minutes to find your heaviest 1 rep squat clean Workout of the Day Monday EMOM for 12:00 minutes complete: Even minutes: 3 squat cleans @ 70% Odd minutes: 6 shoot throughs Then, from 12:00-17:00…. AMRepsAP of burpeesRead More
Workout of the Day Saturday With a partner, complete for max reps/calories. Switch between movement and static hold positions as necessary. Both teammates must be working at the same time 4:00 Dumbell thruster (30/20)/ ring support 1:00 rest 4:00 Ring rows / handstand hold 1:00 rest 4:00 Pushups / L or tuck hang 1:00 rest...Read More
Pre WOD Partition as necessary Workout of the Day Wednesday 3 rounds for time: 500 meter row 20 jumping barbell squats (#45/#25) 400 meter run 20 jumping barbell squatsRead More
Workout of the Day Tuesday In 20 minutes, ascend as far up the ladder as possible: 1 pullup/1 burpee/ 30 double unders 2 pullups/ 2 burpees/ 30 double unders 3 pullups/ 3 burpees/ 30 double unders etc……….. Compare to 1/18/13Read More
Workout of the Day Fight Gone Bad “Fight Gone Bad” 3 rounds for max reps/calories 1:00 Wall Ball (20/14lb) 1:00 Sumo Deadlift High Pull 1:00 Box Jump (20″) 1:00 Push Press (75/55lb) 1:00 Row (Calories) Rest 1 minute between rounds The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s...Read More
