Workout of the Day 3 rounds for time 12 HSPU’s 3 rope climbs 5:00 rest 3 RFT 21 calorie row 15 toes to bar 9 burpees 5:00 rest 3RFT 100 double unders 50 wall ball shots (#20/#14) 25 pullupsRead More
Workout of the Day 8:00 as many rounds as possible 16 deadlifts (#135/#95) 16/11 calorie row 3:00 rest 8:00 as many rounds as possible 16 kettlebell swings (24kg/16kg) 16/11 calorie Assault bike Post WOD Every 2:00 for 8 minutes 10 V ups 10 hollow rocks 10 flutter kicks (L+R=1) Read More
Pre WOD Every 3 minutes on the minute for 15:00 5 deadlifts Workout of the Day In 12 minutes, climb as far up ladder in reps as possible 1 thruster (#95/#65) 1 lateral over the bar burpee 2 thrusters 2 lateral over the bar burpee 3 thrusters 3 lateral over the bar burpee 4/4, 5/5 etc…….Read More
Pre WOD Every minute on the minute for 10:00 2 hang powwer cleans Workout of the Day For time 21-15-9-15-21 Wall ball shots (#20/#14) Assault bike calories Lateral PVC jumps (20″/16″)Read More