Pre WOD asdasdasdasdasdasd 1 Arm Kettlebell Row1 1 Arm Kettlebell Row1 Plank Hold1 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) Post WOD 100 AB mat sit ups Post WOD Have a beerRead more

Pre WOD Squat Clean2-2-2-1-1-1 Workout of the Day 4/16/2015 Every minute on the minute for 18 minutes 1st minute: ME strict pullups 2nd minute: 15 unbroken dumbbell bench press (AHAP) 3rd minute: 20 lateral jumps (over and back=1)Read more

Pre WOD Push Press7 X 3 Workout of the Day 4/15/2015 Alternating tabata -box jumps (24″/20″) -double unders -jumping lunges -burpeesRead more

Pre WOD 3 rounds for quality Weighted Good Morning10 reps Pistols10 reps GHD Sit ups10-15 reps Workout of the Day 4/14/2015 12 minutes as many rounds as possible 1 power snatch (#95/#65) 2 ring pushups 2 power snatch 4 ring pushups 3 power snatch 6 ring pushups etc………..Read more

Pre WOD test 1 Arm Kettlebell Row1 test Workout of the Day test testRead more