Pre WOD Every minute on the minute for 12 minutes 1 clean and jerk Workout of the Day For time 800 meter run 50 kettlebell swings (24kg/16kg) 600 meter run 40 KB swings 400 meter run 30 KB swings 200 meter run 20 KB swings 100 meter run 10 KB swings Read More
Pre WOD Every minute on the minute for 10 minutes 4 front rack lunge steps Workout of the Day 5 rounds for time 20 calorie row 10 hand release pushups 20 calorie row 10 hang dumbbell power cleans (#50/#30) Read More
Workout of the Day “Nancy” 5 rounds for time 400 meter run 15 overhead squats (#95/#65) Post WOD Alternating double tabata -med ball mountain climbers -flutter kick -front plank -med ball russian twistRead More
Pre WOD 5 rounds, not for time 5 strict handstand pushups 10 DB weighted step ups Workout of the Day 15 minutes as many rounds as possible 10 pullups 15 kettlebell swings (24kg/16kg) 45 double unders Read More
Pre WOD Every minute on the minute for 15 minutes 1st minute: 5 bent over barbell rows 2nd minute: 15 V-ups 3rd minute: rest Workout of the Day 5 rounds 2:30 200 meter run 20 DB snatches (#50/#30) As many reps as possible of burpees :30 rest *Score total burpeesRead More
Pre WOD Close grip bench press 5 X 7 Workout of the Day 20 minutes as many rounds as possible 250 meter row 15 wall ball shots (#20/#14)(10’/9′) 10 deadlifts (BW/.75 BW) Read More
Workout of the Day 2 rounds for time with a partner Partner 1 runs 400 meters while partner 2 completes ME set of pullups, then switches to amrap of pushups, then teammates switch 400 meter run while partner does ME set of wall ball shots, then switches to amrap of MB cleans, then teammates switch...Read More
Workout of the Day “DT” 5 rounds for time 12 deadlifts (#155/#105) 9 hanging power cleans 6 push jerks Post WOD 4 X 50 meter banded parner sprints Read More
