Workout of the Day 3 rounds with a partner Partner 1: 10 burpees 20 box jumps (24″/20″) 30 jumping squats 40 walking lunge steps 200 meter run Partner 2: Front plank Read More
Pre WOD Strict press 5 X 3 Workout of the Day 3 rounds 2:00 max calorie row 1:00 rest 2:00 AMRAP dumbbell weighted box step overs (2 X #40/#30)(24’/20″) 1:00 rest 2:00 AMRAP DB snatch (#40/#30) Read More
Pre WOD Every minute on the minute for 12 minutes 2 squat cleans Workout of the Day 3 rounds for time 15 power snatch (#95/#65) 15 burpees 15 box jumps 15 V upsRead More
Workout of the Day Every minute on the minute for 25 minutes 1st min: 20 kettlebell swings (24kg/16kg) 2nd min: 15 pushups 3rd min: 50 double unders 4th min: 10 strict pullups 5th min: 200 meter run Post RX or what adjustments you had to make to keep pace with the clock Read More
Pre WOD Bench press 5-5-3-3-1-1-ME @ 50% of heaviest 1 rep Workout of the Day 10 minutes as many rounds as possible 5 DB push press (#50/#35) 10 DB reverse lunge 15 DB deadlifts Read More
Pre WOD 5 rounds, not for time 10 single leg Romanian dead lifts (5R/5L) 10-15 GHD situps Workout of the Day 7 rounds 2:00 15/12 cal row AMRAP wall ball shots (#20/#14) 1:00 rest Score total WB shotsRead More
Pre WOD Not for time 10-9-8-7-6-5-4-3-2-1 Strict pullups Ring dips Workout of the Day 15 minutes as many rounds as possible 5 deadlifts (#295/#205) 50 double unders 5 DL’s 50 abmat situps 5 DL’s 50 meter overhead carry (24kg/16kg) (2 KB’s)Read More
Pre WOD 5 rounds, not for time 10 ring rows 1:00 hollow rock Workout of the Day 4 rounds 1:00 AMRAP goblet squats (24kg/16kg) :30 rest 1:00 AMRAP 10 meter shuttle sprint :30 rest 1:00 AMRAP walking lunge steps :30 rest 1:00 AMRAP box jumps (24″/20″) :30 rest Read More
