Workout of the Day

010619

Teams of 3 WOD For time: 100 cal row 100 db snatch 50/ 35# 200m run (each)* 100 db snatch 100 cal row Athletes can split reps any way among the team of 3. *200m runs occur sequentially… athlete 1… Read more »

010419

SKILL: 5 mins on DU practice 5 mins on push jerk progression EMOM 21 Min 1: 5 hang power cleans + 5 push jerks Min 2: 40 double unders/ 1 min of DU practice Min 3: walking rest

010319

8 RFT: 200m run 10 DB burps 35/ 20# 5 strict pull ups

010219

SKILL: 10 mins of HS/ HSPU practice Double AMRAP AMRAP 6 12 KBS 24/ 16kg 6 HSPU -rest 3 mins, then repeat-

123118

4RFT: 400m run 40 Russian swings 24/ 16kg 40 walking lunges Core Accessory: 3 sets; 20 hollow rocks 30 heel taps over DB 40 plank hold shoulder taps

123018

PARTNER WOD AMRAP 7 P1: 10 plate GTO 20/ 10kg P2: max T2B -REST 3 mins- AMRAP 7 P1: 10 box jump overs 24/ 20″ P2: max goblet squats 24/ 16kg -REST 3 mins- AMRAP 7 P1: 200m run P2:… Read more »

122818

STRENGTH: Fitness: Every 2 mins for 9 rds, complete 5 db clean and press. Start light, build, and maintain. Competition: 18 mins to find a 1rm on clean and jerk. 3RFT: 10 clusters 50/ 35kg 30 sit ups

122718

10 rds for time: 15 KBS 24/ 16kg 10 plate burpees -REST 1 min betw rds- Finisher, 3 sets: 8 chin ups 10 BB bent over row 12 banded flyes

122618

EMOM 30 Min 1: Max calorie row Min 2: REST Min 3: Max DB push press 50/ 35# Min 4: REST Min 5: Max goblet squat 24/ 16kg Min 6: REST

122418

“12 days of Christmas” NOT for time: 1. 100m run 2. power cleans 70/ 50kg 3. strict pull ups 4. HSPU or db push press 5. Deadlifts 70/ 50kg 6. HRPU 7. plate GTO 8. plate OH lunges 9. burpees… Read more »