Pre WOD Bench press 5-5-3-3-1-1-ME @ 50% of heaviest 1 rep Workout of the Day 10 minutes as many rounds as possible 5 DB push press (#50/#35) 10 DB reverse lunge 15 DB deadlifts Read More
Pre WOD 5 rounds, not for time 10 single leg Romanian dead lifts (5R/5L) 10-15 GHD situps Workout of the Day 7 rounds 2:00 15/12 cal row AMRAP wall ball shots (#20/#14) 1:00 rest Score total WB shotsRead More
Pre WOD Not for time 10-9-8-7-6-5-4-3-2-1 Strict pullups Ring dips Workout of the Day 15 minutes as many rounds as possible 5 deadlifts (#295/#205) 50 double unders 5 DL’s 50 abmat situps 5 DL’s 50 meter overhead carry (24kg/16kg) (2 KB’s)Read More
Pre WOD 5 rounds, not for time 10 ring rows 1:00 hollow rock Workout of the Day 4 rounds 1:00 AMRAP goblet squats (24kg/16kg) :30 rest 1:00 AMRAP 10 meter shuttle sprint :30 rest 1:00 AMRAP walking lunge steps :30 rest 1:00 AMRAP box jumps (24″/20″) :30 rest Read More
Pre WOD Every minute on the minute for 12 minutes 1 clean and jerk Workout of the Day For time 800 meter run 50 kettlebell swings (24kg/16kg) 600 meter run 40 KB swings 400 meter run 30 KB swings 200 meter run 20 KB swings 100 meter run 10 KB swings Read More
Pre WOD Every minute on the minute for 10 minutes 4 front rack lunge steps Workout of the Day 5 rounds for time 20 calorie row 10 hand release pushups 20 calorie row 10 hang dumbbell power cleans (#50/#30) Read More
Workout of the Day “Nancy” 5 rounds for time 400 meter run 15 overhead squats (#95/#65) Post WOD Alternating double tabata -med ball mountain climbers -flutter kick -front plank -med ball russian twistRead More
Pre WOD 5 rounds, not for time 5 strict handstand pushups 10 DB weighted step ups Workout of the Day 15 minutes as many rounds as possible 10 pullups 15 kettlebell swings (24kg/16kg) 45 double unders Read More
