Category

WOD
Workout of the Day 25 minutes as many rounds as possible 20 kettlebell snatches (24kg/16kg) 20/15 calorie Assault bike 20 goblet squats 20/15 calorie row
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Workout of the Day “Bradshaw” 10 rounds for time 3 Handstand push-ups 6 deadlifts (#225/#155) 12 Pull-ups 24 Double-unders
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Pre WOD Bent over barbell row 5 X 5 Workout of the Day For time 60 double unders 30 DB snatch (#50/#35) 60 DU’s 30/21 calorie row 60 DU’s 30 toes to bar 60 DU’s 30/21 cal row 60 DU’s 30 DB sntach
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Workout of the Day “Macho Man” Every minute on the minute for 20 minutes 3 power cleans (#185/#125) 3 front squats 3 push press
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Pre WOD Front rack weighted step ups 5 X 10 Workout of the Day 5 rounds 3:00 20 wall ball shots (#20/#14) 40 double unders Row for max calories 1:00 rest
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Workout of the Day For time 1K row, then… 10-9-8-7-6-5-4-3-2-1 Power clean (#155/#105) Strict pullups Then… 1K row
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Workout of the Day 4 rounds for time 20 wall ball shots (#20/#14) 20 sumo deadlift high pulls (#75/#55) 20 box jumps (24″/20″) 20 push press (#75/#55) 20 calorie row
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Pre WOD Every 3 minutes on the minute for 15 minutes 5 front squats Workout of the Day 5 rounds for time 20/15 calorie Assault bike 15 pushups 10 kettlebell swings (32kg/24kg)
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Pre WOD EMOM 0:00-3:00 3 power snatches EMOM 4:00-7:00 2 power snatches EMOM 7:00-10:00 1 power snatch Workout of the Day For time 40 overhead walking lunge steps (#45/#25) 4 rope climbs 30 OH walking lunge steps 3 rope climbs 20 OH walking lunge steps 2 rope climbs 10 OH walking lunge steps 1 rope...
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Pre WOD Close grip bench press 5 X 10 Workout of the Day 15 minutes as many rounds as possible 10 DB thrusters (#50/#35) 50 double unders 10 burpees
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