WOD In teams of 2 15min AMRAP 50 Calorie Assault Bike 50 Kettlebell Swing (53/35) -rest 5:00 15 minute AMRAP 50 Cal Row 50 No Push-Up Burpee *split work evenly and as needed
2020 05 24
2020 05 22
Strength Deadlift 4-6 reps x 4 sets -rest 2min between WOD For Time: 20 Deadlift (185/125) 20/15 Assault Bike Calories 20 Box Jump (24/20) 200m Run 20 Box Jump 20/15 Assault Bike Calories 20 Deadlift
2020 05 21
2020 05 20
Oly EMOM x 8 6-8 Unbroken Hang Power Snatch WOD 6min AMRAP x 2 8 Alternating Single Arm Dumbbell Snatch (50/35) 24 Double Under -rest/walk 1:00
2020 05 19
Strength EMOM x 10 minutes Odd: 4-6 Bench Press Even: 30secs Max strict pulling variation *ring row, strict pull-up WOD "Helen" 3 Rounds For Time 400m Run 21 Kettlebell Swings 12 Pull-Ups
2020 05 18
Strength Back Squat 12, 10, 8, 6 -rest 2min between WOD 5 Rounds For Time 5 Thruster (95/65) 10 Burpee 5 Clean & Jerk (95/65) 10 Burpee
2020 05 17
WOD 24min AMRAP For those w/ equipment at home. . . 40 Cal Bike 40 Push Press (95/65) 40 Burpees Over Bar 40 Front Squats 400m Run Rx+ (135/95) For those without. . . 800 m run 40 dips 40 burpees over object 40 squats (w/ object held in FR)…
2020 03 27
Strength For those w/ equipment at home. . . Every :90 x 4 sets Supinated Grip Barbell Row x 8-10 reps For those without. . . Odd object BO row x 8-10 reps WOD For those w/ equipment at home. . . 4min AMRAP 10 Toes To Bar 10 Alternating…
2020 03 26
WOD For those w/ equipment at home. . . A. For Max Distance 6 minute row -rest 1:00 6 minute AB -rest 1:00 6 minute Versa Climber For those without. . . 6 min run for max distance 6 min max double or single unders 6 min bear crawl for…
2020 03 25