by Admin | Apr 17, 2021 | WOD
For Time: 2,000m/1,600m Row (<10:00) 100 KB Swings (3-6 sets) 50 Pull-ups (Quick sets)
by Admin | Apr 16, 2021 | WOD
At Firewall Workout: 12 minutes to build up: 4/Leg Back Rack Reverse Lunges AMRAP 8: 24 Jumping Lunges 8 Hand-stand Push-ups (1-3 sets) At Home Workout: 6 Rounds For Time: 30 Alternating Renegade Rows 30 Single Arm DB Push Presses 200m Run Goal: <21:00 CAP: 26:00...
by Admin | Apr 15, 2021 | WOD
At Firewall Workout: 6 Rounds for time: 30/24 Calorie Bike (<2:00) 30 Gorilla Rows (1-3 Sets) 200m Run (1:00+/-) At Home Workout: Rotate Through For 15 Minutes: 5/side Tempo Rear Foot Elevated Split Squats (:04 descent) 5/side Side Lunges 10 Plank Rocks on Elbows...
by Admin | Apr 14, 2021 | WOD
At Firewall Workout: AMRAP 25: 5 Power Snatches (1 set) 10 Front Squats (1 set) 15 Box Jumps (medium height) 1:00 Rest At Home Workout: Warm-up: 30/side Crossover Mountain Climbers 5/side Scorpions 25/side Mountain Climbers 5/side Spidermans 20/side Ab Bicycles 5/side...
by Admin | Apr 13, 2021 | WOD
At Firewall Workout: Rotate through for 12 minutes: :20 Hanging L-Sit :20 Handstand Hold 4 Rounds for time: 15 Toes-to-Bar (1-3 sets) 200m Double-KB Front Rack Carry (1-2 Breaks) At Home Workout: Rotate Through For 12 Minutes: :20/side Star Plank :20 Wall Walk Hold 4...
