Category

WOD

Thursday

Pre WOD Bench press 12-10-8-6 Workout of the Day 2 rounds 8:00 AMRAP10 Double Unders*15 Slam Balls (20/10)10 Hand Release Push-Ups -Rest 2:00 b/t rounds-...
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Wednesday

Pre WOD Thruster 3-3-3-3 *Start Moderate, build to Moderate-Heavy.After each working set, perform 4-7 Strict Pull-Ups. Workout of the Day “Fran” For time 21-15-9 Thrusters...
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Wednesday

Pre WOD Tempo back squat (2121) 6-6-6-6 Workout of the Day For time 9-15-21-27-21-15-9Cal RowKB Goblet Squats (70/53)

Monday

Workout of the Day “Rannie”For time 50-40-30-20-10*Double UndersSit-ups***400m Run After Each Full Round**GHD Optional Post WOD 3-4 sets for quality 15 DB Glute Bridge Floor...
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