Workout of the Day “Luke” For time Run 400 meters 155-lb. clean and jerks, 15 reps Run 400 meters 30 toes-to-bars Run 400 meters 45 wall-ball shots, 20-lb. ball Run 400 meters 1.5-pood kettlebell swings, 45 reps Run 400 meters 30 ring dips Run 400 meters 155-lb. weighted lunges, 15 steps Run 400 metersRead More
Pre WOD Every minute on the minute for 15 minutes 1st min: 3 strict or weighted pullups 2nd min: 6 bent over barbell rows 3rd min: 9 ring rows Workout of the Day Banded partner sprints 4 X 50Read More
Pre WOD Every 3 minutes on the minute for 21 minutes 5 back squats Workout of the Day 16 minutes as many rounds as possible 2 rounds strict “Cindy” (5 strict pullups/10 pushups/15 squats) 60 double undersRead More
Workout of the Day For time 1000 meter row 40 power snatches (#75/#55) 40 Box jumps (24″/20″) 40 abmat situps 750 meter row 30 p.snatch 30 BJ’s 30 abmat situps 500 meter row 20 p.snatch 20 BJ’s 20 abmat situps 250 meter row 10 p.snatch 10 BJ’s 10 abmat situpsRead More
Pre WOD Every minute on the minute for 10 minutes Even: 1 strict pullup every 10 seconds (:10/:20/:30/:40/:50) (start from hanging position at :00, do not come off bar until :60) Odd: rest Workout of the Day Every minute on the minute for 20 minutes Even: 1-3-5-7-9 thrusters (#135/#95) Odd: 6-9-12-15-18 deadlifts After completing...Read More
Pre WOD Dumbell bench press 5 X 15 Workout of the Day 16 minutes as many rounds as possible 30 double unders 15 wall ball shots (#20/#14) 30 double unders 15 kettlebell swings Read More
Pre WOD Every 2 minutes on the minute for 10 minutes 3 deadlifts Workout of the Day 3 rounds for time 800 meter run 21 clean and jerks (#155/#105)Read More
Pre WOD Split squat 5 X 10 (5R/5L) Workout of the Day 3 rounds 4:00 300/250 meter row Shuttle sprint 10-20-30 meters AMRAP pushups 2:00 rest *score total pushupsRead More
