Category

WOD

Friday

Pre WOD Muscle up skill work Workout of the Day 3 Rounds For Time 5 Ring Muscle-Ups15 Hang Power Snatch (95/65)500/400m Row

Monday

Workout of the Day For time 30-30-20-20-10-10Russian KB Swings (53/35)Sit-Ups *After each full set, complete 30 Double Unders. *Option for Double Under set “must be”...
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Saturday

Workout of the Day 4 rounds2:00250/200 meter rowMax reps of DB bench press (#50/#35):30 rest 4 rounds2:0012/9 calorie bikeMax reps of DB bent over row:30...
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Friday

Pre WOD Deadlift 8-8-6-6 Build from moderate to heavy Workout of the Day “Diane” For time 21-15-9Deadlift (225/155)Handstand Push-up Post WOD 3 rounds for quality...
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Thursday

Workout of the Day 20:00 as many rounds as possible 25/20 Cal Bike2 Rope Climbs100m Single KB Suitcase Carry(53/35)|(35/26)2 Rope Climbs20 KB Hollow Flutter Kicks*...
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Tuesday

Workout of the Day 5 rounds for time 1:00 – Walking Lunges1:00 – Double Unders1:00 – 200m Run1:00 – Crossbody Mountain Climbers1:00 – Plank Hold...
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