Pre WOD Every minute on the minute for 10:00 Even: :40 EZ Run, Bike or Row (Increasing effort slowly each round) / :20 nasal BreathingMIN 2 – :40 Goat Work for Gymnastic Push Workout of the Day For time 500/400m rowImmediately Into…5 rounds15 DB Hang Power Clean (50/35)50 Double UndersImmediately Into…500/400m rowRead More
Pre WOD In 15:00, build to moderate/heavy complex of… 1 squat snatch + 1 hang squat snatch + 2 overhead squats Workout of the Day 3 roundsOn a 5:00 running clock…500m Row10 Squat Snatches (155/105)Max rope climbs in remaining time… -Rest 2:00 between sets-Read More
Pre WOD Every minute on the minute for12:00 1st min: :45 Ring Plank Hold2nd min: :45 Diamond Push-Ups3rd min: :45 Hollow Rocks Workout of the Day 14:00 as many rounds as possible 4-6-8-10-12…etcStrict DipsCal BikeSlam Balls (30/20)Read More
Workout of the Day “12 Days of Christmas” For time 1 rope climb2 DL’s 275/1853 Devils Press 50/354 burpees5 C2B pullups6 KB swings (32kg/24/kg)7 WB shots 20/148 DB lunges 50 /359 pushups10 BJ’s 24/2011 T2B12 DB snatches 70/50 Perform reps like the song… 1-2,1-3,2,1-4,3,2,1-etc…Read More
Pre WOD Power snatch 4 X 3 Workout of the Day 15:00 as many rounds as possible 12/10 Cal Bike9 Burpees Over the Bar3 Hang Power Snatch (135/95)* *Power Snatch reps increase by 3 every round. 3, 6, 9, etc…Read More
Workout of the Day 3 rounds for time 30 slam balls 25 walking lunges 20 russian KB swings 15/12 cal bike 10 burpees Post WOD Triple tabata BB pump sesh -push press (rest position overhead) -BB curl -BB bent over rowRead More
Pre WOD In 20:00, find a 2 rep max back squat Workout of the Day Every minute on the minute for 10:00 5 Back Squat (Athlete’s Choice)10 Toes to BarRead More
