Category

WOD
Pre WOD 3 sets for quality 12 Alt. KB Goblet Side Lunges 12 KB Deadbugs* 12 Bird dogs* *L+R=1 Workout of the Day 4 rounds 30 Unbroken Wall Balls (20/14)12/10 Cal Bike -Rest 1:30 b/t rounds-
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Pre WOD Bench press 6-6-3-3-1-1 Workout of the Day For time 12-9-6 Ring muscle ups or strict pullups DB Devils press (#50/#35) DB alternating suitcase lunges (L+R=1)
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Pre WOD On a 20:00 running clock, build to a heavy 1 rep snatch* *power or squat Workout of the Day For time 15-20-25Power Snatch (95/65)Box Jumps (24″/20″)
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Workout of the Day 21:00 as many calories as possible Every 3:00, beginning @ 0:00, perform 10 DB Box Step-Overs (50/35)/(24″/20″) + 10 Toes to Bar, then max calories on bike in remaining time 1:30 Cap on DB Box Step-Overs + TTB each round Post WOD 2:00 Pigeon Stretch (R)2:00 Pigeon Stretch (L)2:00 Forward Fold
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Pre WOD In 15:00, build to a moderate to heavy complex of… 2 push press + 2 push jerks Workout of the Day For time 50 Double Unders27 Shoulder to Overhead (95/65)15 Slam Balls (30/20)-Rest 1:00-50 Double Unders21 Shoulder to Overhead (135/95)15 Slam Balls-Rest 1:00-50 Double Unders18 Shoulder to Overhead (155/105)15 Slam Balls
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Workout of the Day “Death Row” Every minute on the minute for 20 minutes Even: 20/15 calorie rowOdd: 15 burpees Post WOD 25 Strict Sit-Ups*50 Alt. V-Ups100 Russian Twists** *Fingers interlocked behind the head.**Light weight optional
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Pre WOD Tempo overhead squat (3111) 3 sets of 5-7 reps Workout of the Day 3 Rounds For Time 20 Alt. DB Hang Snatch (50/35)15 Pull-Ups20 Alt. Single DB OH Lunge* *Switch hands after 10 reps. Lunges alternate legs each rep (forward or back). Post WOD Alternating Tabata -DB slides -DB flutter kick
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Workout of the Day “Turkey Toss” With a partner for time 1000m row, switch every 250m Then, complete 200 DB Turkey Tosses (Wall Balls, 20/14; 10’/9’) in the following manner Partner A:1 round of…15 KB Swings (heavy)10 Sumo Deadlift High Pulls5 Box Jumps Partner B: Max Wall Ball shots
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Workout of the Day 3 Rounds 1:00 Burpees1:00 DB Farmer Hold (AHAP)1:00 Wall Sit1:00 PlankImmediately Into…AMRAP x 5 MINUTES10 Push-Ups15 Slam Balls (30/20)20 Air Squats -Rest 1:00 between rounds-
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Pre WOD 3 sets for quality 5-7 Weighted Strict Pull-Ups (Athlete Choice, Heavy)15 Dips (ring/bar/bench) Workout of the Day Every Minute On The Minute For 20:00 MIN 1&2 – Max Cal BikeMIN 3&4 – AMRAP of Couplet*MIN 5 – Rest *1 Round of Couplet is…5 C2B Pull-Ups10 Sit-Ups20 Mountain Climbers
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