Category

WOD
Pre WOD Muscle up skill work Workout of the Day 16 minutes as many rounds as possible 36 Air Squats 12 Hang Power Snatch (115/75)|(95/65) 6 Muscle-Ups (Ring or Bar)
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Pre WOD Every minute on the minute for 8 minutes 1st minute: :30 DB bent over row / :30 front plank 2nd min: :30 fast single uners or double under practice / :30 pushups Workout of the Day For time 50-40-30-20-10 Double unders Sit ups *500/400 row or 30/21 calorie bike after each set
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Workout of the Day With a partner for time 2000 meter row 150 pullups 150 situps 150 box jumps (24″/20″) 2000 meter row *switch every 200 meters on rower, partition reps on other movements as necessary
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Pre WOD Front squat 5 X 5 5 @ 65% 5 @ 75% 5 @ 85% Workout of the Day 3 rounds 14/12 calorie bike 14 front rack reverse lunge (115/75) 14/12 calorie bike *1:00 rest between rounds
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Pre WOD Rope climb skill work Workout of the Day Every 2 minutes for 20:00 Minutes 1 & 2:Max rope climbs Minutes 3 & 4:┬áMax power cleans (athlete choice-AHAP)  
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Pre WOD Push press 5 @ 65% 5 @ 75% 5 @ 85% Workout of the Day For time 30-20-10 Calorie row Handstand pushups or DB push press (#45/#30)  
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Workout of the Day With a partner for time 100 partner wall ball shots 50 alternating strict pullups 25 synchro over the bar burpees 50 partner deadlifts 100 partner wall ball shots *every break of any movement complete 50 foot partner whellbarrow
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Workout of the Day “Calibear” Every :30 for 20 minutes 1 power clean and jerk
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Workout of the Day For time 21-15-12-9-9-12-15-21 Sandbag snatch (60/45)|(45/30) Cal Bike Post WOD On a 12:00 Running clock… Practice Handstands or Handstand Walk
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Pre WOD In 20:00, build to your heaviest 1 rep front squat Workout of the Day Every minute on the minute for 9 minutes 1:00 – Max Front Squats (155/105)|(115/75) 2:00 – Max Barbell Front Rack Hold 3:00- Max Knee 2 Elbow
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