Category: WOD

Friday, April 12th 2019

AMRAP 15 mins: Double Unders, Russian Kettlebell Swings, Double Unders and Push-upsComplete as many rounds as possible in 15 mins of: 30 Double Unders 15 Russian Kettlebell Swings, 70/53 lbs 30 Double Unders 15 Push-ups Guns & Guts Finisher: 2-4-6-8-10-8-6-4-2: Dumbbell Bicep Curls and V-ups 2-4-6-8-10-8-6-4-2 reps, for time of: Dumbbell Bicep Curl, 30/20 lbs …
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Thursday, April 11th 2019

WORKOUT EMOM x 21 MINUTES MIN 1 – 1, 2, or 3 Rope Climbs*MIN 2 – 7 TTB + 100m SprintMIN 3 – 10 Alt. DB Snatch (Athlete Choice, Heavy)*Athlete choice on number and style. Can be legless or with legs. Need to choose at start of the workout and hold for entire EMOM.


Wednesday, April 10th 2019

EXTENDED WARM-UP ON A 10:00 RUNNING CLOCK…Build to “”Heavier”” Single Squat Clean and Jerk* *Immediately before workout, build up quickly to 20-30% heavier than workout weight WORKOUT “”CALIFORNIA LOVE”” FOR TIME30 Squat Clean & Jerk* (155/105)|(115/75) *Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees after the 30th …
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Tuesday, April 9th 2019

WORKOUT FOR TIME 40-30-20-10 KB Front Rack Lunge (53/35)| (35/26) 15-15-15-15 Pull-up 40-30-20-10 Calorie Row


Monday, April 8th 2019

PARTNER WORKOUT Teams of 3… ON A 20:00 RUNNING CLOCK…Build to Heavy Set of 3 Bench Press* *Score is combined highest weight of all three athletes. -Rest 5:00- AMRAP x 10 MINUTES Max Cals on Bike* *Score is total calories. Athletes can rotate in any order.


Saturday, April 6th 2019

04.06.2019 – Warm up Complete as many rounds as possible in 6 mins of: Row, 1 min 5 Burpees 10 Front Squats, 45/35 lbs 10 Shoulder Press, 45/35 lbs 1 Wall Walk 04.06.2019 – WOD For time: 37 Burpees — then — 2 rounds of: 10 Shoulder-to-overheads, 135/95 lbs 24 GHD Sit-ups 80 Double Unders …
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