Category: WOD

Saturday, February 23rd 2019

STRENGTHON A 15:00 RUNNING CLOCK…Heavy Set of 5 Bench Press RECOVERY WORKOUTEMOM x 18 MINUTESMIN 1 – :50 Bike or Row MIN 2 – 15 Slam Balls (Plank Hold Remainder of Minute)MIN 3 – 10 Ring Rows (Hollow Hold Remainder of Minute)

Friday, February 22nd 2019

WORKOUT 19.1 Complete as many rounds as possible in15 minutes of: 19 wall-ball shots 19-cal. row VARIATIONS Rx’d: (Ages 16-54)Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target Scaled: (Ages 16-54)Men throw 14-lb. ball to 10-ft. target Women throw 10-lb. ball to 9-ft. target Teenagers 14-15: Boys throw 14-lb. ball to 9-ft. …
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Thursday, February 21st 2018

PRE-OPEN WORKOUT EMOM x 10 MINUTESMIN 1 — AMRAP of 4 Box Jumps (24/20) + 4 Air SquatsMIN 2 — Row or Bike, Moderate Effort -Rest 3:00- EMOM x 10 MINUTESMIN 1 — AMRAP of 4 Kettlebell Swings (light) + 4 Up-DownsMIN 2 — Row or Bike, Moderate Effort COOL DOWN5:00 Foam Rolling or Flow …
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Wednesday, February 20th 2019

SKILL10:00 Handstand Play – Walking, Holding or Building WORKOUT5 ROUNDS FOR TIME400m Run14 DB Step-Back Lunges* (50/35)|(35/25)14 HSPU *Hold the DB Suitcase Style

Tuesday, February 19th 2019

STRENGTHEMOM x 10 MINUTES3 Power Cleans *Build in weight for first 5 minutes, then hold across for the remaining 5 minutes WORKOUTFOR TIME30-20-10Burpee Over the Bar (lateral)Power Clean (135/95)|(95/65) CORE FINISHERNOT FOR TIME30 Barbell Roll-Outs

Monday, February 18th 2019

SKILL10:00 Skill Prep Session for Rope Climb WORKOUTAMRAP x 15 MINUTES15/10 Cal Bike30 Double Unders10 Thrusters (95/65)|(65/45)2 Rope Climbs* *Legless optional for one or both rope climbs.


698 Central Ave
Brooklyln, NY 11207

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