by Admin | Jul 8, 2020 | WOD
At Firewall: Every 3:00 x 5 Sets: 7 Deadlifts (Building) 7 Box Jumps (For Height) :30 L-Sit Hold AMRAP 7: Increasing Ladder by 3’s Box Jump Overs (24,20) Kettlebell Swings (53,35) At Home: AMRAP 19: 38 Burpees to a Plate 26 Plate Ground-to-Overheads 14 Plate...
by Admin | Jul 7, 2020 | WOD
Rotate Through for 15 Minutes: 6/leg Rear Foot Elevated Split Squats :40 Goblet Squat Hold 2/arm Turkish Get-ups For Time: 40 Single Arm DB Thrusters 120 Double Unders 30 Single Arm DB Thrusters 90 Double Unders 20 Single Arm DB Thrusters 60 Double Unders...
by Admin | Jul 6, 2020 | WOD
Perform a Tabata at each station (no extra rest between movements): 1: Ab Bicycles 2: Side Planks (alternate every interval) 3: Superman Hold 4: Hollow Rocks *Tabata = 8 rounds: :20 work / :10 rest AMRAP 9: 12 Sit-ups 18 Russian Twists (tap each side counts as 1 rep)...
by Admin | Jul 5, 2020 | WOD
3 Rounds For Time: 30 DB Power Clean and Jerks (15R then 15L) 55 Air Squats 800m Run Brief:
by Admin | Jul 4, 2020 | WOD
Rotate through for 20 minutes: 10/arm DB Floor Press 10/arm DB Bent over Row 10/arm Tricep Kick Back 10 DB High Pulls (:02 Pause) 3RFT: 75 Double-unders 50 Jumping Lunges 25 Alt. Hang DB...
