Pre WOD 50 strict pullups Every break do 5 clapping pushups 10:00 cap Workout of the Day 5/18/2015 12 minutes as many rounds as possible 6 dumbbell squat clean thrusters (#40/#25) 6 burpees Post WOD Tabata flutter kickRead More
Pre WOD Hanging Squat Clean5 X 3 Workout of the Day 5/14/2015 15 minutes as many rounds as possible 5 ring dips (strict) 10 figure 8 kettlebell lunges (24kg/16kg) 15 wall ball shots (#20/#14)(10’/9′)Read More
Pre WOD Push Press5 X 5 Workout of the Day 5/13/2015 10:00 as many rounds as possible 10 calorie row 10 box jumps (30″/24″) 1:00 rest 3:00 as many reps as possible double unders 1:00 rest 10:00 as many rounds as possible 10 power snatch (#75/#45) 10 GHD situpsRead More
Pre WOD Front Squat6 X 3 Workout of the Day 5/11/2015 For time 800 meter run 21 kettlebell swings (32kg/24/kg) 21 goblet squats 600 meter run 18 KB swings 18 goblet squats 400 meter run 15 KB swings 15 goblet squats 200 meter run 12 KB swings 12 goblet squats 100 meter run 9 KB...Read More
Pre WOD Weighted Barbell Lunge5 X 10 (alternate legs) Workout of the Day 5/8/2015 5 rounds for time 15 kettlebell swings (32kg/24kg) 15 deficit pushups 400 meter runRead More
Pre WOD 5 rounds for quality Weighted Good Morning5 reps GHD Sit ups10-15 reps Workout of the Day Nasty Girls 3 rounds for time: 50 Squats 7 Muscle ups 10 Hang Power Clean (#135/#95)Read More
Workout of the Day 5/6/2015 Every minute, on the minute for 30 minutes, complete.. 1st minute- 10 burpees 2nd minute- 10 thrusters (#75/#55) 3rd minutes- (15/10 calorie row) Post WOD Post WOD Accumulate 5:00 in front plank positionRead More
