W.O.D.

180821 Tuesday

Push Press Heavy Set of 3 “Sky Hook” 3 Rounds For Time: 20 Hang Power Cleans (95/65) 20 Front Squats (95/65) 20 Push Press (95/65) Two part workout today, starting [...]

180820 Monday

“Country Mile” For Time: 1 Mile Run 50 Wallballs (20/14) 40 Box Jumps (24/20) 30 Burpees 20 Power Snatches (115/80) In this longer chipper-style workout, athletes will work through five [...]

180819 Sunday

“Run Train” 5 Rounds: 100 Meter Sandbag Run (50/35) 200 Meter Run 15 Burpees The workout begins with athletes carrying a sandbag or another weighed object of similar weight for [...]

180818 Saturday

Kettlebell “Sasquatch” Teams of 3: For Time (30 Minute Time Cap): 250 KB Clean and Jerks *On the 0:00, 5:00, 10:00, 15:00, 20:00: 45/30 Calorie Row 30 Toes to Bar [...]

180817 Friday

“Free Fall” AMRAP 20: 200 Meter Run 20/14 Calorie Row 20 Kettlebell Swings (53/35) 20 Wallballs (20/14) In this chipper style workout, athletes will work through two cardio movements and [...]

180816 Thursday

“Paul Bunyan” AMRAP 15: 60 Double Unders 21/15 Calorie Assault Bike 15 Deadlifts (225/155) In this triplet workout, looking to find a weight on the barbell that athletes could complete [...]

180815 Wednesday

“Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat [...]

180814 Tuesday

“Lead Foot” AMRAP 4: 27/21 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups rest 4 minutes AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar rest 4 [...]

180813 Monday

Back Squat 3 Sets of 5 “Thin Air” 4 Rounds For Time: 40 Air Squats 30 AbMat Sit-Ups 15/10 Calorie Assault Bike Focus today is the squat. Athletes will complete [...]