Workout of the Day

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 »

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 »