Pre WOD Push Press6 X 3 Workout of the Day 6/2/2015 3 rounds for time 10 hang power cleans (#135/#85) 20 burpees 30 abmat situps 40 double undersRead More
Workout of the Day Lynne 5 rounds Max effort reps bench press (BW) Max effort reps pull-ups No rest between bench press and pullups Rest as necessary between rounds Score total reps Post WOD Death by 10 meters and burpees Compare to 1/28/14Read More
Pre WOD Weighted Overhead Step Ups6 X 3 (3R/3L) Workout of the Day 5/29/2015 Every 3:00 for 24:00 complete.. 200 meter run AMRAP power snatch (#75/#55)Read More
Pre WOD Back Squat5-5-5-3-3-3 Workout of the Day 5/28/2015 9 minutes as many rounds as possible 3 power cleans (#135/#85) 3 ring dips 6 PC’s 6 RD’s 9/9, 12/12, etc…….Read More
Workout of the Day 5/27/2015 For time 1000 meter row 40 wall ball shots (#20/#14)(10’/9′) 20 burpees 750 meter row 30 wall ball shots 15 burpees 500 meter row 20 wall ball shots 10 burpees 250 meter row 10 wall ball shots 5 burpes Post WOD 4 rounds ME time static hold on GHD face...Read More
Pre WOD 5 rounds for quality Weighted Good Morning10 reps Hollow Rocks20 reps Workout of the Day 5/26/2015 Every three minutes for 18 minutes complete.. 1st minute- 5 strict press (AHAP) 2nd minutes- 10 kettlebell swings (32kg/24kg) 3rd minute- 30 double undersRead More
Workout of the Day 5/23/2015 With a partner, complete for time.. 1000 meter row while teammate holds the top of dead lift position (#135/#85) 100 box jumps while partner holds bumper plate overhead (#45/#25) 100 wall ball shots while partner holds ring support position 1000 meter row while teammate holds the top of dead lift...Read More
Pre WOD Bent Over Barbell Row5 X 5 Workout of the Day 5 22/2015 10 minutes as many rounds as possible 10 wall ball shots (#20/#14) 100 meter run with med ball 10 box jumps (24″/20″) Post WOD Accumulate 3:00 in L-sit positionRead More
