Workout of the Day Every 3 minutes for 30 minutes 15/12 calorie row 12 dumbbell deadlifts 9 DB hang power cleans 6 thrusters Athletes choose DB weight. Post weight used to board Post WOD 4 rounds :30 R side plank :30 rest :30 front plank :30 rest :30 L side plank :30 restRead More
Pre WOD 5 rounds not for time 10-15 GHD situps 10 single leg double kettlebell romanian deadlifts (5R/5L) Workout of the Day For time 20 kettlebell swings (24kg/16kg) 10 pullups 18 KB swings 9 pullups 16 KB swings 8 pullups 14/7, 12/6 etc…….to 2/1Read More
Pre WOD Every 3 minutes for 15 minutes 5 back squats 10 jumping squats Jumping squats immediately following back squats, as explosive and high as possible Workout of the Day 12 minutes as many rounds as possible 6 med ball burpees (#20/#14) 12 MB overhead walking lunges 18 MB russian twistsRead More
Pre WOD Every minute on the minute for 12 minutes Even: 5 strict pullups Odd: 5 dumbbell thrusters Workout of the Day 10 minutes as many rounds as possible 10 power snatch (#75/#55) 10 burpeesRead More
Pre WOD Double overhead kettlebell step up 5 X 6 (3R/3L) Workout of the Day 3 rounds for time 25 kettlebell swings (24kg/16kg) 25 wall ball shots (#20/#14) 25 calorie rowRead More
Pre WOD Every 2 minutes on the minute for 12 minutes 5 bench press Workout of the Day In 14 minutes, ascend as high in reps as possible 1 sumo deadlift high pull 1 lateral step jump (24″/20″) (L+R=1) 2/2, 3/3, 4/4 etc….Read More
