Pre WOD 5 rounds, not for time Workout of the Day Tuesday 4 Tabata intervals, not alternating -kettlebell swings (24kg/16kg) -jumpimg lunges -burpees -weighted step ups (24kg/16kg)(24″/20″) Score is low interval of each movement –Read More
Workout of the Day Saturday With a partner , complete the following.. 2 rounds 4:00 Row for max meters, amrap situps. Teammates switch every 250 meters 2:00 rest 4:00 Burpees, amrap plate ground to overhead (#45/#25). Teammates switch every 10 burpees 2:00 rest 4:00 Kettlebell swings (24kg/16kg), amrap overhead weighted lunge steps (#45/#25). Teammates switch...Read More
Workout of the Day Thursday 6 X :30 work / :30 rest Sled drive for max meters (#135/#90 1:00 rest 6 X :30 work / :30 rest AMRAP power cleans (#135/#90) 1:00 rest 6 X :30 work / :30 rest AMRAP jumping squats 1:00 rest 6 X :30 work / :30 rest Farmers carry for...Read More
Workout of the Day “The Ghost” 6 rounds 1:00 row for max calories 1:00 as many reps as possible of burpees 1:00 as many reps as possible of double unders 1:00 restRead More
Workout of the Day Saturday With a partner, complete for time 150 wall ball shots (#20/#14) 150 Abmat situps 150 kettlebell swings (24kg/16kg) 150 calorie row Teammates may partition movements and reps in anny manner Read More
