Pre WOD Every minute on the minute for 10 minutes 10 single arm bench press *alternate arms each minute Workout of the Day 5 rounds 15/12 calorie assault bike 10 burpee box jump overs (24″/20″) 1:00 rest between roundsRead More
Pre WOD In 10:00 build to a 10 rep touch and go deadlift Workout of the Day For time 100 Double Unders 35 Air Squats 30 Deadlifts (165/115)|(95/65) 75 Double Unders 35 Air Squats 20 Deadlifts (185/125)|(115/75) 50 Double Unders 35 Air Squats 10 Deadlifts (225/155)|(135/95)Read More
Pre WOD 10:00 bike for max calories *every 2 minutes on the minute do 7 burpees Workout of the Day With a partner for time 120 Wall Balls (#20/#14) 60 KB swings (32kg/24kg) 120 Wall Balls 60 KB swings *P1 works while P2 rests. Workout must be completed in order Split reps any mannerRead More
Pre WOD In 15:00, build to a heavy complex of.. 1 power snatch + 1 squat snatch = 1 overhead squat Workout of the Day Every minute on the minute for 4:00 5 burpees then max reps of squat snatch (#95/#65) 2:00 rest Every minute on the minute for 4:00 5 burpees then max reps...Read More
Workout of the Day 4 rounds for time 75 double unders 500/400 meter row 25 hand release pushups Post WOD 3 rounds, not fot time 25 empty barbell curls 25 glute bridgesRead More
Pre WOD 3 rounds for quality 3 kipping swings 3 kipping knee raises 3 kipping toes to bar Workout of the Day Quadruble tabata -KB swings (24kg/16kg)(russian) -squats -toes to bar -slam balls (30/20) 1:00 rest between tabatasRead More
Workout of the Day 20 minutes as many rounds as possible P1: 100 meter run/row/bike 12 wall ball shots (#20/#14) 6 burpees P2: rest Post WOD 100 partner plank “Hi-Five’s”Read More
Workout of the Day Every minute on the minute for 21 minutes 1st min: max reps of DB “Bear Complex” (#50/#35) 2nd min: 2 “no jump” rope climbs 3rd min: 20/15 calorie row *1 Rep of DB Bear Complex is… 1 Hang Power Clean 1 Front Squat 1 Push Press 1 Front Squat 1 Push...Read More
