Category: WOD

Monday, November 12th 2018

STRENGTH DEADLIFT 6 x 3 Build to a Heavy triple and hold across for all 6 sets WORKOUT AMRAP x 12 MINUTES 2-4-6-8… Deadlift (255/165) Lateral Burpee Over Bar


Saturday, November 10th 2018

  STRENGTH FRONT SQUAT (31X1) 5-5-5-5 Build to a Moderate 5 Rep *Weight should be well below “heavy” WORKOUT 2 ROUNDS FOR TIME 1000m Row 25 Kettlebell Swings (70/53)|(53/35) 25 Front Squats (95/65)|(75/55) FINISHER FOR TIME 100 AbMat Situps


Friday, November 9th 2018

  Warm Up AMRAP X 10 5 Dual KB Clean 5/5 Filly Z Press (seated is OK) 20 Dual KB Hollow Flutter Kicks 25ft Quadruple Crawl 25ft Broad Jumps FOR TIME 60 Slam Ball (30/20)|(20/15) 40 Pull-ups 20 Box Jump (30/24″”) 200m KB Front Rack Carry 20 Box Jump (30/24″”) 40 Pull-ups 60 Slam Ball …
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Thursday, November 8th 2018

  WORKOUT 8 SETS AGAINST A 2:00 CLOCK 20/15 Calorie Row Max HSPU in remainder of time -Rest 2:00 between sets- FINISHER 3 SETS 15 Perfect Push-ups 15 Perfect Ring Rows 1:00 Plank


Wednesday, November 7th 2018

  Warm Up EMOM X 9 Minutes 1- :45 Step Ups 2- :20 Hang from the pull up bar + up/downs 3- :45 Bike WORKOUT EMOM x 12 MINUTES Odd – 8 Power Cleans (155/105)|(115/75) Even – 2 Rope Climbs -Rest 4:00- EMOM x 12 MINUTES Odd – 12/10 Calorie Bike Even – 12 Burpee …
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Tuesday, November 6th 2018

  Warm-up 3 rounds 20 plate hops 6 air squats 6 cossack squats 12 Alt.V-Ups STRENGTH BACK SQUAT 5-5-5-5 Build Each Set to a Heavy 5 Rep WORKOUT AMRAP x 14 MINUTES 200 Double Unders 100 Wall Balls 50 T2B


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