Workout of the Day 2/17/2016 0-10:00 750/600 meter row, then, 5 rounds of… 15 abmat situps 5 burpees 10:00-20:00 750/600 meter row, then, 5 rounds of… 15 kettlebell swings (24kg/16kg) 5 box jumps (24″/20″) 20:00-30:00 750/600 meter row, then, 5 rounds of… 15 jumping squats 5 toes to bar Record the time it takes to...Read More
Pre WOD 4 rounds, not for time Weighted Good Morning 10 reps Barbell rollout 10 reps Workout of the Day 2/16/2015 Every minute on the minute for 20 minutes, complete Even mins: 3 deadlifts Odd mins: 15 wall ball shots (#20/#14)(10’/9′) Athlete chooses weight for DL..AHAPRead More
Pre WOD Bench Press 5 X 5 Workout of the Day 2/12/2016 5 rounds 3:00 as many rounds as possible of.. 5 power snatch (#95/#65) 20 double unders 1:00 restRead More
Pre WOD Every minute on the minute for 10 minutes.. Power Clean 2 reps Workout of the Day 2/11/2016 6 rounds1:00 AMRAP front squat (#105/#75) 1:00 AMRAP lateral burpees over bar 1:00 rest Read More
Workout of the Day 2/10/2016 20 minutes as many rounds as possible 200/150 meter row 20/15 ring dips 20/15 kettlebell swings (24kg/16kg) 20/15 pullups Post WOD Accumulate 5:00 in front plank positionRead More
Pre WOD Every minute on the minute for 14 minutes, complete.. Deadlift 3 reps -even minutes Hand Release Pushups 10 reps -odd minutes Workout of the Day 2/9/2016 15 minutes as many rounds as possible 10 overhead walking lunge steps (#45/#25) 20 russian twists Every minute on the minute, stop and do 5 box jumps...Read More
Pre WOD Press 3 X 5 Push Press 3 X 5 (add 20%-30% of strict press weight) Workout of the Day 2/8/2016 10 rounds :30 AMRAP wall ball shots (#20/#14)(10’/9′) :30 AMRAP ring rows :30 AMRAP abmat situps :30 restRead More
Pre WOD Partner Glute Ham Raises 4X8 Workout of the Day 2/5/2016 In 18 minutes, complete as many reps as possible of.. 3 strict pullups 1 cycle of “The Bear” (#115/#75) 6 strict pullups 2 cycles of “The Bear” 9 strict pullups / 3 cycles of “The Bear”, etc………..Read More
