Workout of the Day 3 Rounds AMRAP x 5 MINUTES*18 Russian KB Swings (70/53)12 Ring Rows8/6 Cal Bike -Rest 1:00 b/t Sets- *Reset the AMRAP at the start of each set. (Score is Lowest Rounds and Reps) Post WOD 2-3 SETS25 Banded Tricep Push-Downs25 Banded Lat Push-Downs25 Kneeling Banded Crunch -Rest As Needed b/t Sets-Read More
Workout of the Day In teams of 2…. 100/75 cal bike, directly into 20 rounds (alternating) of Bergeron Beep Test (7 pullups, 7 thrusters (75/55), 7 burpees)Read More
Pre WOD On a 20:00 running clock, build to a heavy 1 rep … Clean And Jerk Workout of the Day EMOM For 10:00 1 Power Clean & Jerk (75% of 1-Rep Heavy) + 10 Box Jump Overs (24/20)-Rest with Time Remaining-Read More
Workout of the Day 5 Rounds ON A 4:00 RUNNING CLOCK…35/30 Cal Row15 Hand Release Push-Ups15 Ring Rows -Rest with Time Remaining-(Score is Slowest Set) Post WOD 3 SETS10 Tuck-Up + V-Up*50 Alt. Russian Twists -Rest As Needed b/t Sets-*1 Rep= 1 Tuck-Up + 1 V-Up.Read More
Workout of the Day For Time 800m Run100 Double Unders30 DB Farmer Lunges (50/35)15 DB Renegade Rows*400m Run75 Double Unders20 DB Farmer Lunges10 DB Renegade Rows200m Run50 Double Unders10 DB Farmer Lunges5 DB Renegade Rows *1 Rep= Push-Up + Row (R) + Row (L)Read More
Pre WOD On a 20:00 running clock, build to a heavy 1 rep snatch Workout of the Day “Witch Please” 13 rounds for time2 Hang Squat Snatch (135/95)4 Burpees Over Bar6 Pull-UpsRead More
Pre WOD Snatch 4 X 2 Workout of the Day 6 Rounds ON A 2:00 RUNNING CLOCK…18 Alt. DB Hang Power Snatch (50/35)12 Sit-UpsMax Plank Hold in Time Remaining… -Rest :30 b/t Sets-(Score is Shortest Time in Plank)Read More
Pre WOD Front squat 4 X 5 Workout of the Day 15:00 AMRAP 10 Pull-Ups5 Front Rack Lunge-Lunge-Squat (95/65)*10 Chest to Bars5 Burpee Box Crawl Overs** *1 Rep= Lunge (R) + Lunge (L) + Front Squat.Read More
