Pre WOD Push press 5 X 5 Workout of the Day 10 rounds :40 row for max calories :20 rest :40 AMRAP of wallball shots (#20/#14)(10’/9′) :20 restRead More
Workout of the Day With a partner, complete for time 200 meter overhead double kettlebell carry (24kg) (each time KB’s are set down, both teammates run 200 meters) Then… 100 pushups 100 DB hang power cleans (#50/#35) 100 squats 100 DB hang power cleans (#50/#35) (alternate every 10 reps) Then… 200 meter overhead double kettlebell...Read More
Workout of the Day 3 rounds 2:00 row for max calories 2:00 rest 2:00 AMRAP 10 meter sled drive (high push/low push) 2:00 rest 2:00 AMRAP DB weighted box step ups (#35/#20)(24″/20″) 2:00 restRead More
Pre WOD Every minute for the minute for 15 minutes 1st min: 5 bent over barbell rows 2nd min: 20 hollow rocks 3rd min: rest Workout of the Day 5 rounds 3:00 6 burpees 12 goblet lunges (20kg/12kg) 18 rotational kettlebell swings 1:00 restRead More
Pre WOD Turkish get ups 4 X 4 (2R/2L) Workout of the Day 5 rounds for time 100 meter farmers carry (24kg/16kg) 10 ring dips 10 box jumps (30’/24″)Read More
Pre WOD Back squat 6 X 3 Workout of the Day Every minute on the minute for 16 minutes Even: 3 man makers Odd: AMRAP double unders Post DB weight used for man makers and total double undersRead More
Workout of the Day With a partner, in 25 minutes accumulate as many total pounds shoulder to overhead P1: 100 meter barbell carry in front rack P2: AMRAP shoulder to overhead (athlete choice) P1 & P2: box jumps equal to S2OH Read More
Workout of the Day 20 minutes as many rounds as possible 200 meter run 20 kettlebell snatches (24kg/16kg) 20 knees to elbows 2 rope climbs (1 legless) Post WOD 3 rounds 1:00 front plank :30 flutter kick :30 restRead More
