Workout of the Day

WOD: Workout of the Day March 22, 2019

WOD Warm Up 2 rounds 3 Wall walk 5 snatch grip deadlift 5 hang muscle snatch 10 cal bike Lifting Snatch Pull + Hang Power Snatch + Power Snatch 5 x 1 Accessory Hip Extension 3 x 10 Hollow Rock 3 x 30 seconds Strict Toes To Bar 3 x 10

WOD: Workout of the Day March 19, 2019

WOD Warm Up Moderate bike or row 3-5 mins Easy AMRAP 7 5 windmill/arm 30 plyo skier 5 pike compression 30 singles 5 lateral lunge 30 double under AMRAP # 1 3 Min 7 Hang Squat Cleans 135/95 35 Double Unders Goal: 4 rounds Rest 1 min AMRAP # 2 3 min 7 Bar Facing… Read more »

WOD: Workout of the Day March 18, 2019

WOD Warm Up 2-3 rounds 10 laying hammie /side 50 ft high knees 50 ft butt kicker 3 kip swing + 1 pull up + 3 kip swing FLOW Row 2000 m Bear Crawl 200 ft 50 Dumbbell sSnatches 35/20 lbs 30 Pull-Ups Run 800 m 50 Medicine Ball Clean 20/14 150 Band Pull Aparts… Read more »

WOD: Workout of the Day March 15, 2019

WOD Warm Up 2 – 3 rounds 10 cal bike/row 5 hang muscle snatch 5 inchworm 5 reverse grip press 10 air squat Lifting 1RM Snatch Conditioning For TIme: 75 Wall Balls 20/14 75 Kettlebell Swings 70/53 GOAL: Sub 9 min Time Cap: 13 min

WOD: Workout of the Day March 14, 2019

WOD Warm Up 2 – 3 rounds 5 single leg KB deadlift/side 5 single arm swing/side 5 single arm press/side 30 singles 50 ft high knees 50 ft butt kickers Conditioning ALT EMOM 20 12 Dumbbell Deadlifts + 9 Hang Power Cleans + 6 Push Jerks 50/35 Run 200m

WOD: Workout of the Day March 13, 2019

WOD Warm Up AMRAP 6 3 kip swing + 1 chest to bar + 3 kip swing 5 roll over v sit 10 lateral lunge/w weight 10 cal bike/row Conditioning For Time: 2 Bar Muscle Ups 1 Thruster 185/135 4 Bar Muscle Ups 2 Thruster 185/135 6 Bar Muscle Ups 3 Thrusters 185/135 8 Bar… Read more »

WOD: Workout of the Day March 12, 2019

WOD Warm Up EMOM 9 Min 1: 10 Laying Hammie/side Min 2: 10 banded good morning + 10 hollow rock Min 3: 10 cal bike / row Lifting Deadlift 5 – 1 – 4 – 1 – 3 – 1 – 2 – 1 *Heaviest weight per set* Alternating DB Bicep Curl 4 x 8… Read more »