Pre WOD 4 rounds, not for time Workout of the Day Wednesday 5:00 as many rounds as possible 3 power clean (#155/#95) 5 front squats 2:00 rest 5:00 as many rounds as possible 3 power cleans 5 front squatsRead More
Pre WOD Snatch complex Take 15 minutes to work up to your heaviest cyle of -Snatch grip deadlift -Hanging power snatch -Power snatch -Overhead squat -Squat snatch Workout of the Day Tuesday For time 50 burpees, then.. 21-15-9 Kettlebell swings (24kg/16kg) Box jumps (24″/20″) Then.. 25 burpeesRead More
Workout of the Day Saturday 5:00 AMRAP box jumps while teammate 2 holds bottom of squat position 2:00 rest 5:00 AMRAP pullups while teammate 2 holds ring support position 2:00 rest 5:00 AMRAP double unders while teammate 2 holds bumper plate overhead (#45/#25) 2:00 rest 5:00 AMRAP row for calories while teammate 2 holds kettlebells...Read More
Pre WOD Death by 10 meters plus pushups Workout of the Day Friday For time: 70 calorie row, then.. 7 rounds of 7 dumbbell squat clean thrusters (#30/#20) 7 burpeesRead More
Pre WOD 2 position power snatch 6 X 2 -Floor -Above knees Workout of the Day Tuesday Tabata row for meters 2:00 rest 4:00 amrap shoulder to overhead (#115/#75) 2:00 rest Tabata squats Score is lowest intervals of each of the 2 tabatas plus total shoulder to overheadRead More
Pre WOD 4 rounds for quality Workout of the Day Monday 20 minutes as many rounds as possible 1-2-3-4-5-etc…continue as far up ladder as possible Power clean (#135/#85) Muscle ups Read More
