Pre WOD Every minute on the minute for 10 minutes, complete.. Workout of the Day Monday For time 50 power cleans (#95/#65) 50 pullups 50 back squats (#95/#65) 50 toes to bar Partition movements and reps in any mannerRead More
Workout of the Day Saturday With a partner, complete each interval for max reps/calories. Switch movements with teammate as necessary during each interval 5:00 amrap deadlift (#155/#95) / row for calories 2:00 rest 5:00 amrap dumbbell bench press (#40/#25) / burpees 2:00 rest 5:00 amrap kettlebell swings (24kg/16kg) / double unders 2:00 rest 5:00 amrap...Read More
Pre WOD Accumulate 2:00 in each of the following positions L-hang Ring support Chin over bar Handstand hold Partition as necessary, 16 minute cap Workout of the Day Friday 12 minutes, as many rounds as possible 10 dumbbell thrusters (#40/#25) 20 abmat situps 30 double undersRead More
Workout of the Day Thursday 4 Tabata intervals, rest 1 minute between movements -Row for calories -Kettlebell swings (24kg/16kg) -Burpees -Weighted step ups with KB Score is total of low interval of each movementRead More
Workout of the Day Wednesday For time 200 meter run 5 power cleans (#135/#95) 400 meter run 10 power cleans 600 meter run 15 power cleans 800 meter run 15 power cleans 600 meter run 10 power cleans 400 meter run 5 power cleans 200 meter runRead More
Workout of the Day Tuesday 20 minutes as many reps as possible 30 meter sled drive (#135/#90) Maximum effort reps of pullups Score is total pullupsRead More
Pre WOD 5 rounds, not for time Workout of the Day Monday For time 150 wall ball shots (#20/#14)(10’/9′) At every break in wall ball shots, do 10 hand release pushupsRead More
Pre WOD 7 X 2 -Power clean -Front squat -Push jerk Workout of the Day Friday 20 minutes as many rounds as possible 400 meter run 20 overhead walking lunge steps (#45/#25) 10 hand release pushupsRead More
Pre WOD Every minute on the minute for 12 minutes, complete.. Workout of the Day Thursday 8 minutes as many rounds as possible 15 Russian kettlebell swings (32kg/24kg) 15 burpeesRead More
