Pre WOD In 8:00, build to a heavy set of 5 deadlifts Workout of the Day “Donny” For time 21-15-9-9-15-21 Deadlift (225/155) Burpees Post WOD 3 rounds 30 abmat situps 1:00 hollow hold Read More
Workout of the Day 12 rounds for time with a partner 3 burpees 6 kettlebell swings (32/24) 9 box jumps 15/12 cal bike *one person working, one person resting, alternate each roundRead More
Workout of the Day 4 rounds 1st min: row for max calories 2nd min: AMRAP 2 hang muscle snatch/2 overhead squats (#45/#35) 3rd min: hollow body or front plank hold 4th min: KB Filly lunge 5th min: AMRAP sandbag clean and press (#60/#45) 1:00 rest Read More
Pre WOD Rope climb skill work Workout of the Day 4:00 AMRAP dumbbell deadlift *3 burpees every break 1:00 rest 4:00 AMRAP rope climbs *2 burpees every break 1:00 rest 4:00 AMRAP double unders *1 burpee every break 1:00 rest 4:00 bike for max calRead More
Pre WOD In 15:00 work up to your heaviest set of 10 back squats Workout of the Day 3 rounds for time 15 front squats (#135/#95) 20 toes to barRead More
Pre WOD Partner 2K row for time *switch every 250 meters, partner not rowing holds double KB in front rack position Workout of the Day Quadruple Tabata -plate ground to overhead (#45/#35) -alternating V-ups -OH plate lunges -bike for caloriesRead More
Pre WOD 4 rounds, not for time 20 1 arm DB rows (10R/10L) 5-10 weighted ring dips Workout of the Day 15 minutes as many rounds as possible 9 hang power cleans (#155/#105) 12 box jumps (24″/12″) 9 push jerks 12 toes to barRead More
