Pre WOD 5 rounds, not for time Workout of the Day Tuesday 10 minutes as many rounds as possible 10 hanging power cleans (#95/#65) 10 lateral over bar burpees 10 jumping squats with med ball (#20/#14) Read More
Workout of the Day Monday 14 minutes as many rounds as possible 7 dumbbell snatch R arm (#50/#30) 7 pullups (chest to bar) 7 DB snatch L arm 7 box jumps (30″/24″) Read More
Pre WOD 5 rounds ME strict pullups 1:00 plank hold Workout of the Day Saturday In teams of 4, complete 3 rounds of the following 1:00 amrap lateral jumps 1:00 amrap kettlebell swings (24kg/16kg 1:00 row for max meters 1:00 amrap abmat situps 1:00 amrap wall ball shotsRead More
Workout of the Day Friday 18 minutes as many rounds as possible 6 overhead weighted kettlebell step ups (20kg/12kg)(3R arm/3L arm) 12 burpees 24 double undersRead More
Pre WOD 5 rounds, not for time Workout of the Day Thursday 5 rounds 2:00 10 power snatches (#95/#65) Row for max calories 1:00 rest Score=total caloriesRead More
Pre WOD 4 rounds for quality 10 ring pushups 10 strict pullups 10 back extensions Assist or weight movements as necessary Workout of the Day Wednesday Double tabata alternating following movements -jumping squats -squats -jumping lunges -lungesRead More
Workout of the Day Monday 14 minutes as many rounds as possible 10 ice skaters 20 russian twists with med ball (#20/#14) 10 med ball cleans (#20/#14) Read More
Workout of the Day Saturday In teams of 3, complete the following, one teammate at each station 3 rounds 7:00 Row for calories AMRAP dumbbell squat clean thruster (#30/#15) AMRAP single unders 2:00 rest First round, teammates switch every 20 calories, scoring only DBSC’s and SU’s. Second round, teammates switch every 150 single...Read More
