Workout of the Day

122318

Complete in set time: From 0-8 mins: 75 wall balls 20/ 14# 1 min plank on elbows 25 Russian swings 24/ 16kg From 8-16 mins: 50 wall balls 1 min plank o elbows 50 Russian swings From 16-24 25 wall… Read more »

122118

EMOM 25 Min 1: 200-250m row Min 2: 45s Pallof hold L Min 3; 45s Pallof hold R Min 4: 1 TGU per side Min 5: 15 paralette heel touch

122018

Snatch complex: – Above the knee snatch – Below the knee snatch 15 mins to build to a quality set. 8RFT: 200m run 3 hang snatch 60/ 40kg

121918

EMOM 10: 3 strict press *start light, build, and maintain. 5 rds for max reps: 30s push press 40/ 25kg 30s REST 30s sit ups 30s REST 30s Russian swings 30s REST RECOVERY: banded hamstring stretch 2 mins/ side.

121818

5RFT: 10 power cleans 60/ 40kg 15 lateral bar burpees Posterior chain Accessory: 3 sets: 15 plate GM’s 15 banded leg curls

121718

“FRAN-ish” 2RFT: 12 – 9 – 6 Thrusters 40/ 25kg Pull ups -REST 2 mins after 1st round, then repeat. STRENGTH, to be completed post WOD: Back squat 3×3 @75% (moderate- heavy) 3×2 @80% (heavy) RECOVERY: lizard- 90s/ side KB… Read more »

121618

Pull complex, 3 sets; 10 DB bent over row max set strict pull ups -rest as needed- AMRAP 15 400m run 200m KB farmer carry 24/ 16kg

121418

Open WOD 13.3 AMRAP 12 150 wall balls 90 double unders 30 ring muscle ups *ring muscle ups can be substituted for burpee pull ups.

121318

5 sets: Every 4 mins, complete for time: 15 KBS 24/ 16kg 15 burpees 15 T2B *try to maintain time/ pace for all 5 rounds Finisher, 3 sets: 10 DB chest press 10 DB chest flye 10 DB pull overs… Read more »

121218

5RFT: 21 devils press 35/ 20# 15 db hang power cleans 9 HSPU