Pre WOD 5 rounds not for time Workout of the Day Tuesday 20 minutes as many rounds as possible 30 meter sled drive (#180/#135) 20 abmat situps 10 kettlebell swings (32kg/24kg) Read More
Pre WOD 4 rounds, not for time Workout of the Day Thursday 12 minutes as many rounds as possible 6 sumo deadlift high pull (#95/#65) 12 lateral bar jumps (over and back = 1)Read More
Pre WOD Every minute on the minute for 10 minutes Even- 5 deadlifts AHAP Odd- 5-7 strict pullups Workout of the Day Tuesday Tabata row for meters Tabata situps Tabata burpees Tabata jumping lunges Rest 1 minute between movements Score is total of lowest interval of each movementRead More
Workout of the Day Saturday In teams of 3, complete for time and calories, rotate stations after each teammate completes all reps of barbell movement 24 deadlifts (#155/#95) Row for calories Kettlebell front park position hold 24 power cleans (#105/#65) Row for calories Kettlebell front park position hold 24 front squats (#105/#65) Row...Read More
Pre WOD 4 rounds, not for time 7 weighted good mornings 5-7 reps of.. Weighted pullups or Strict pullups (BW) or Band assisted pullups (strict) Workout of the Day Friday In 15 minutes, climb as far up ladder as possible 1 power snatch (#95/#65) 2 box jumps (24″/20″) 2 power snatch 4 box jumps 3...Read More
Pre WOD 5 rounds, not for time Workout of the Day Thursday For time 400 meter run 40 walking lunge steps 300 meter run 30 walking lunge steps 200 meter run 20 walking lunge steps 100 meter run 10 walking lunge stepsRead More
