Workout of the Day

011819

Partner WOD Teams of 2 complete: DOUBLE AMRAP 8 8 DB power clean 50/ 35# 8 db farmers lunge. -rest 2 mins then repeat- *partner 1 completes a full round, while partner 2 holds a plank. Partner Finisher: 60 reps… Read more »

011719

Extended warm up, 3 sets: 5 OHS @3131 *empty bar or PVC and PERFECT mechanics. “Nancy” 5 rds for time: 400m run 15 OHS 40/ 25kg

011619

EMOM 18 Min 1: 12/ 10 cal row Min 2: 20 v ups or tuck ups Min 3: 2 rope climbs/ 5 pull ups/ 7 ring rows RECOVERY: 2 mins in each position: seal stretch saddle forward fold/ sit stretch… Read more »

011519

SKILL: Kipping pull up 4RFT: 10 deadlifts 100/ 70kg 20 pull ups 60 double unders

011319

Extended warm up: 10 mins of TGU play AMRAP 25, at a moderate pace throughout: 400m run 8 DBL KB DL 24/ 16kg 50 single unders 8 DBL KB DL 40 walking lunges 8 DBL KB DL 30 hanging knee… Read more »

011119

4RFT: 4 burpees 10 push jerks 60/40kg 100m sprint -Rest 2 mins- 3RFT: 4 burpees 10 push jerks 100m sprint -Rest 2 mins- 2RFT: 4 burpees 10 push jerks 100m sprint RECOVERY: 1 min in down dog 1 min per… Read more »

011019

Every 10 mins for 3 rds, complete for time: 1k row 30 sit ups 30 step lunges 30 push ups CORE FINISHER: 3 sets: 1 min tuck hold 30s L side plank 30s R side plank 30 bicycle crunches

010919

STRENGTH: Fitness: E2MOM 14: 6 banded goblet squats Competition: Build to a 3rm back squat EMOM 18: Min 1: 8 back squats 70/50kg + 30 double unders Min 2: 10 burpees + 30 double unders Min 3: REST Recovery: 400m… Read more »

010819

STRENGTH/ SKILL 3 snatch deadlifts + 3 hang power snatch Build to a moderate load. AMRAP 13 13 hang power snatch 35/ 25kg 13 pull ups

010719

FIGHT GONE BAD 3 rds for max reps: Min 1: wall balls 20/ 14# Min 2: SDHP 35/25kg Min 3: box jumps 24/ 20” Min 4: Push press Min 5: row for cal -1 min REST betw rds- Finisher- Posterior… Read more »