Workout of the Day For time 1000 meter row 40 power snatches (#75/#55) 40 Box jumps (24″/20″) 40 abmat situps 750 meter row 30 p.snatch 30 BJ’s 30 abmat situps 500 meter row 20 p.snatch 20 BJ’s 20 abmat situps 250 meter row 10 p.snatch 10 BJ’s 10 abmat situpsRead More
Pre WOD Every minute on the minute for 10 minutes Even: 1 strict pullup every 10 seconds (:10/:20/:30/:40/:50) (start from hanging position at :00, do not come off bar until :60) Odd: rest Workout of the Day Every minute on the minute for 20 minutes Even: 1-3-5-7-9 thrusters (#135/#95) Odd: 6-9-12-15-18 deadlifts After completing...Read More
Pre WOD Dumbell bench press 5 X 15 Workout of the Day 16 minutes as many rounds as possible 30 double unders 15 wall ball shots (#20/#14) 30 double unders 15 kettlebell swings Read More
Pre WOD Every 2 minutes on the minute for 10 minutes 3 deadlifts Workout of the Day 3 rounds for time 800 meter run 21 clean and jerks (#155/#105)Read More
Pre WOD Split squat 5 X 10 (5R/5L) Workout of the Day 3 rounds 4:00 300/250 meter row Shuttle sprint 10-20-30 meters AMRAP pushups 2:00 rest *score total pushupsRead More
Workout of the Day Complete with a partner P1: 400 meter run P2: AMRAP deadlifts (#185/#135) 10 synchro burpees 1:00 rest P1: 400 meter run P2: AMRAP squat cleans (#155/#105) 10 synchro burpees 1:00 rest P1: 400 meter run P2: AMRAP power clean and jerk (#135/#95) 10 synchro burpees 1:00 rest P1: 400 meter run...Read More
Pre WOD Back squat 5 X 3 Workout of the Day 5 rounds for time 200 run, then… 3 rounds of 3 strict pullups 4 hand release pushups 5 goblet squat 32/24Read More
Workout of the Day 400 meter overhead sandbag carry 105/70 for time *every time bag is dropped, perform 10 SB front squats, then run 400 meters back to bag before picking it back up for next OH carryRead More
