Pre WOD 7 sets, rest as necessary between sets Snatch Grip Deadlift1 rep Hang Snatch High Pull1 rep Snatch1 rep Workout of the Day 10/13/2015 15 minutes as many rounds as possible 250 meter row 15 power snatch (#75/#55) 10 box jumps (24″/20″)Read more
Pre WOD 5 rounds, not for time Bench Press5 reps Double Kettlebell Bent Over Row10 reps Workout of the Day For time 3 rounds 21/15 calorie row 15 wall ball shots (#20/#14)(10’/9′) 9 kettlebell swings (32kg/24kg) 2:00 rest 3 rounds 21 10 meter shuttle sprints 15 box jumps (24″/20″) 9 man makers (#30/#20) 10/12/2015 12 minutes as many rounds as possible 3 kettlebel lwalking lunge steps (20kg/12kg)(L+R=1) 6 KB russian twists (L+R=1) 12 KB sumo deadlift high pullRead more
Pre WOD After each set of front squats, complete 10 barbell rollouts Front Squat6 X 3 Workout of the Day 10/9/2015 15 minutes as many rounds as possible 20 meter sled drive (10M high push/10M low push((#75/#50) 200 meter run 10 box jumps (24″/20″)Read more
Workout of the Day 10/8/2015 In 20 minutes, climb as far up ladder as possible 1 round of “Cindy” 1 clean and jerk (#135/#85) 1 round of “Cindy” 2 C&J’s 1 round of “Cindy” 3 C&J’s 1/4, 1/5, etc………Read more
