Pre WOD Alternating double tabata -chin over bar hold -ring support hold Workout of the Day 6:00 50/35 calorie row, then… AMRAP 3 KB strict press (24kg/16kg) 6 KB front squats 9 KB deadlifts 3:00 rest 6:00 35/20 calorie row AMRAP 3 KB strict press (24kg/16kg) 6 KB front squats 9 KB deadlifts 3:00 rest...Read More
Workout of the Day Complete with a partner for time 800 meter sandbag run (#80/#65) 100 alternating partner medball situps 600 meter sandbag run 80 box jumps, partner hold bottom of squat with medball 400 meter sandbag run 60 alternating partner wall ball shots 200 meter sandbag run 40 cal row, partner holds front plank on medball 100 meter sandbag...Read More
Pre WOD Every minute on the minute for 10 minutes Even: 1 rope climb (legless if possible) Odd: 40 double unders Workout of the Day 15 minutes as many rounds as possible 15/12 calorie row 10 kettlebell snatches (32kg/24kg) 5 burpee box jump oversRead More
Pre WOD Every minute on the minute for 15 minutes !st min: 5 deadlifts 2nd min: 10 knees to opposite elbow 3rd min: rest Workout of the Day Quadruple tabata -bottom to bottom squats -DB push press (#30/#20) -abmat situps DB bent over rowRead More
Workout of the Day Complete for time with a partner 40 toes to bar (switch every 5 reps), then 4 rounds of… 15 box jumps (24″/20″) / front plank 15 wall ball shots (#20/#14) / handstand hold 15 kettlebell swings (24kg/16kg) / superman hold Then… 40 toes to bar (switch every 5 reps) Read More
Pre WOD 5 rounds not for time 10 weighted back extensions 10 KB weighted situps Workout of the Day 3 rounds for time 30 cal row 30 kettlebell swings (24kg/16kg) 30 ice skatersRead More
Workout of the Day 4 rounds 3:00 AMRAP 6 DB deadlifts 6 DB lunges 6 DB push press 2:00 rest 3:00 AMRAP 6 renegade rows 6 DB hang power cleans 6 DB front squats 2:00 rest RX weight = athlete choiceRead More
