Category

2021
Workout of the Day 4 rounds2:00250/200 meter rowMax reps of DB bench press (#50/#35):30 rest 4 rounds2:0012/9 calorie bikeMax reps of DB bent over row:30 rest 4 rounds2:00200 meter runMax reps of DB hang power cleans:30 rest
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Pre WOD Deadlift 8-8-6-6 Build from moderate to heavy Workout of the Day “Diane” For time 21-15-9Deadlift (225/155)Handstand Push-up Post WOD 3 rounds for quality 5 Diamond Push-Ups15 DB Skull-Crushers
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Workout of the Day 20:00 as many rounds as possible 25/20 Cal Bike2 Rope Climbs100m Single KB Suitcase Carry(53/35)|(35/26)2 Rope Climbs20 KB Hollow Flutter Kicks* *L/R = 1 Rep
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Pre WOD In 15:00 build to a heavy 2 rep squat clean Workout of the Day 3 rounds for time 25 Sit-Ups15 Slam Balls (30/20)5 Hang Squat Cleans (185/135)* *Option for Athlete Choice, AHAP
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Workout of the Day 5 rounds for time 1:00 – Walking Lunges1:00 – Double Unders1:00 – 200m Run1:00 – Crossbody Mountain Climbers1:00 – Plank Hold or Glute Bridge Hold -1:00 Rest between rounds-
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Pre WOD In 15:00 build from a light to moderate load of…. 1 power snatch + 1 snatch balance + 1 overhead squat Workout of the Day For time 4 rounds5 Power Snatch (155/105)3 Burpees Over the BarImmediately Into…6 ROUNDS3 Power Snatch5 Burpees Over the Bar
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Workout of the Day 5 rounds In 5:00, complete….200 meter run100 meter sandbag bear hug carry (#75/#55)20 sandbag squatsAMRAP sandbag over shoulder clean -1:00 rest between rounds- Post WOD Tabata hollow rock 8 rounds of :20 work/:10 rest :10 rest period is performing abmat situps
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Workout of the Day “Sweet Caroline” 3 rounds for time30/25 Cal Bike25 Box Jumps (24/20)20 Burpees1:30 Push-Up Plank* *Perform 5 Hand Release Push-Ups each time you break. No Push-Ups if you complete the 1:30 unbroken. -Rest 1:00 between rounds-
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Pre WOD On a 15:00 running clock, build to a heavy 2 rep claen and jerk Workout of the Day “Grace” 30 clean and jerks for time (#135/#95)
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Workout of the Day “Fran” For time21-15-9Thrusters (95/65)Pull-Ups Post WOD Overhead squat 4X3
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